CF Fitness
A. Hang Power Clean 5×5
B. Bulgarian Split Squat or Russian Step Ups 3×10 per leg- use a moderate load
C. 12 Minute AMRAP
8 Box Jumps
8 Hanging Leg Raises or 16 Situps

Performance
A. Power Clean 65%(of clean)x3x5
B. Bulgarian Split Squat (front racked barbell, 25-35% of squat) x10 per leg
C. 12 Minute AMRAP
8 Box Jumps
8 T2B

Weightlifting
A. No feet snatch- Heavy Single
B. No feet clean + Jerk- Heavy Single

Powerbuilding
A. Deadlift 8×3 *use 65-70%
B. Cossack Squat 2×20 (10/ leg) -60 sec. rest
C. Bulgarian Split Squat 3×8-10/ leg
D. DB death march 2×20