Essentials:
A.
8min EMOM
Ring Pull x 8-12 reps

B.
‘Double, Double, Toil and Trouble’
21-15-9 For Time:
Goblet Squat
Box Jump
Back Squat
Burpee

Fitness:
A.
8min EMOM
Chest to Bar x 3-5 reps or Bar Muscle Up x 2-4 reps or Ring Muscle Up x 1-3
reps

B.
‘Double, Double, Toil and Trouble’
21-15-9 For Time:
Goblet Squat 70/55
Box Jump 24/20
Back Squat 155/105
Burpee

Performance:
A.
8min EMOM
Muscle Up x 3-5 reps

B.
‘Hocus Pocus’
3 Rounds For Time:
Back Squat x 7 reps 315/205
Box Jump x 14 reps 30/24
Burpee x 21 reps

Competitor Session 2:
A1.
3 Sets
Bent Over Row x 12 reps
Rest 30 sec
A2.
3 Sets
Hollow Rock x 20 reps
Rest 30 sec
A3.
3 Sets
Reverse Hyper x 10 reps 60% of Back squat
Rest 30sec
A4.
3 Sets
Barbell Hip Thrusts x 20 reps
Rest 3min

B.
6 Min EMOM
Odd: Bar Muscle Up x 7 reps
Even: Strict Parallette Handstand Push Ups x 3 reps

C.
1 Set
Hold Bottom of Squat x 105sec 135/95