Essentials:
A.
4 Sets
Push Press x 3 reps
On the 2:30min
B.
3 Sets
Snatch Grip Bent Over Row x 6 reps
On the 3min
C.
3 Rounds For Time
Run x 600 meters
Burpee Jumping Pull Up X 5 reps
Power Clean and Jerk X 10 reps
Kettlebell Swings X 15 reps
Fitness:
A.
4 Sets
Push Press x 3 reps
On the 2:30min
B.
3 Sets
Weighted Wide Grip Pull Up x 3 reps
On the 3min
C.
3 Rounds For Time
Run x 800 meters
Burpee Pull Up X 5 reps
Power Clean and Jerk X 15 reps 115/75
Kettlebell Swings X 25 reps 55/35
Performance:
A.
4 Sets
Push Press x 3 reps
On the 2:30min
B.
3 Sets
Weighted Chest to Bar Pull Ups x 3 reps
On the 3min
C.
3 Rounds For Time
Run x 800 meters
Bar Muscle Ups X 5 reps
Power Clean and Jerk X 15 reps 135/95
Kettlebell Swings X 25 reps 70/55
A. 135, 155, 175, 195#
B. 15, 25, 35#
C. 23:30 Rx (singles on C&J, UB on KBS)