Essentials:
A.
15min EMOM
1. Banded Side Shuffle x 50ft each direction
2. Empty Barbell Good Mornings x 10 reps
3. Support Hold x 30 sec

B.
3 Rounds For Time:
Wall Ball x 20 reps
Burpee x 15 reps

Fitness:
A.
15min EMOM
1. Banded Side Shuffle x 50ft each direction
2. Barbell Good Mornings x 10 reps
3. Muscle Up Transition x 7 reps

B.
3 Rounds For Time:
Wall Ball x 25 reps 20/14
Burpee x 20 reps

Performance:
A.
15min EMOM
1. Front Rack Double Kettlebell Duck Walk x 50ft
2. Weighted Back Extension x 10 reps
3. Muscle Up Transition x 7 reps

B.
3 Rounds For Time:
Wall Ball x 25 reps 20/14
Burpee x 25 reps

Competitor Session 2:
A.
12min
Ski 70%
Every 3 min Stop and perform 10 bar muscle Ups
10min
Row 70%
Every 2min Stop and perform 2 legless rope climbs
8min
Assault Bike 70%
Every min Stop and perform 7 Ball Over shoulder 80lbs