Essentials:
A1. DB push press; 8-10; OT 0,3,6,9,12min marks
A2. Ring Rows 31×1; 8-10; OT 1.5,4.5,7.5,10.5,13.5min Marks
+
5 Rounds:
1min single unders
1.5min 40m Shuttle run (20 out 20 back) @85%
rest 2 min
Record SU for each round

Fitness:
A1. Push Press; 6-8; OT 0,3,6,9,12min marks
A2. Weighted pull up or negatives 31×1; 3-5; OT 1.5,4.5,7.5,10.5,13.5min Marks
+
5 Rounds:
1min double unders
1.5min 40m Shuttle run (20 out 20 back) @85%
rest 2 min
Record DU for each round

Performance:
A1. push jerk; 4-6; OT 0,3,6,9,12min marks
A2. Weighted pull up; 3-5; OT 1.5,4.5,7.5,10.5,13.5min Marks
+
5 Rounds:
1min double unders
1.5min airdyne @85%
rest 2 min
Record DU for each round
+
Competitors session 2
A. Back squat
5@75% 3@80% 1@85% 3@85% 1@90%, rest 2min
B. Strict toes to bar; amrap unbroken x5; rest 2 min