Essentials:
A. In the time allotted practice Back Squat in sets of 5reps with little weight. This means empty bar bell or something that is up to 50% effort. Amount of sets are not important, do what’s comfortable.(7min time cap)
B. wall Ball not for time; (10-15)-(10-15)-(10-15); rest appropriately between sets(7min cap)
+
Run 5 min @85%
Walk recover for 1 min
x4
(goal is same output through ALL intervals)

Fitness:
A. In 5 sets or less build up to a heavy but fast 5rep Back Squat. This is not maximal. (7min time cap)
B. wall Ball not for time; 20-15-10; rest appropriately between sets(7min cap)
+
Run 5 min @85%
Walk recover for 1 min
x4
(goal is same output through ALL intervals)

Performance:
A. In 5 sets or less build up to a heavy but fast pausing Front Squat or OH Squat, choose the one you need to work on the most(3sec). This is not maximal. (7min time cap)
B. wall Ball UB not for time; 30-25-20; rest appropriately between sets(7min cap)
+
Airdyne 5 min @85%
slow spin recover for 1 min
x5
(goal is same output through ALL intervals)
+
Competitor Session 2:
Squat Clean x1 OTM 20min; 77-87% 1RM
*If possible do this as a PM session *