FNT Week 5 Challenge: Hold Bottom of squat for 5min, must be completed within 15min of starting.

Essentials:
A.
18min EMOM
1. One arm KB Waiters Carry, One Arm KB Front rack Carry x 50 ft each side
2. Goblet Step Back Lunge x 5 reps per leg
3. Side Plank x 20 sec per Side

or ADAPT

B.
21-15-9
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Front Squat
Dumbbell Shoulder to Overhead

Fitness:
A.
18min EMOM
1. One arm KB Waiters Carry, One Arm KB Front rack Carry x 50 ft each side
2. Front Rack Deficit Step Back Lunge x 5 reps per leg
3. Side Plank x 30sec per Side

or ADAPT

B.
21-15-9
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Front Squat
Dumbbell Shoulder to Overhead
(50/35)

Performance:
A.
18min EMOM
1. One arm KB Waiters Carry, One Arm KB Front rack Carry x 50 ft each side
2. Front Rack Deficit Step Back Lunge x 5 reps per leg
3. Side Plank x 30sec per Side

or ADAPT

B.
21-15-9
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Front Squat
Dumbbell Shoulder to Overhead
(55/40)

Competitor Session 2:
A.
3 Sets
Close Grip Bench Press x 8 reps
Rest 1min
A2.
One arm Pull Up with ring assist x 3 Per arm
Rest 2min

B.
12min
Every 2min Hold Front Squat at Bottom x 20 sec 185/135
With remaining time airdyne 75%