Essentials:
A.
5min EMOM
Side Plank x 20 sec per side
5min EMOM
Wall Walks Attempts x 1-3 reps
5min EMOM
Incline Push Up x 10-20 reps

B.
Every 2min Until Failure
Deadlift x 4 reps 60%
Burpee Box Step Over x 6 reps
Row x 9/7 cal
*Increase Cal of rower x 1 rep each set, rest remaining time before next 2min period.

Fitness:
A.
5min EMOM
Handstand Push Up x 7-12 reps
5min EMOM
Wall Walks x 4-6 reps
5min EMOM
Push Up x 12-24 reps

B.
Every 2min Until Failure
Deadlift x 4 reps 225/155
Burpee Box Jump Over x 6 reps 24/20
Row x 10/8 cal
*Increase Cal of rower x 1 rep each set, rest remaining time before next 2min period.

Performance:
A.
5 min EMOM
Kipping Parallette Handstand Push Up x 3-5 reps
5min EMOM
Strict HSPU x 10-15 reps
5min EMOM
Push Up x 20-30 reps

B.
Every 2min Until Failure
Deadlift x 4 reps 275/185
Burpee Box Jump Over x 6 reps 24/20
Row x 10/8 cal
*Increase Cal of rower x 1 rep each set, rest remaining time before next 2min period.

Competitor Session 2:
A.
3 Sets
Weighted Back Extension x 10 reps
Rest 90 sec

B.
3 Sets
Single Leg Good Mornings x 7 reps per leg
Rest 90 sec

C.
4 Sets
Bike x 3min Min
Perform Glute Bridge variation x 20 reps
Perform Plank variation x 10 reps