Essentials
A.
5 Sets
Bench Press x 7 reps
On the 3min Marks

Rest 5min

B.
5 Rounds For Time:
Deadlift x 15 reps
Rest 30sec Between Rounds

Rest 5min

C. Mobility Squat Hold x 6min

Fitness
A.
5 Sets
Bench Press x 5 reps
On the 3min Marks

Rest 5min

B.
5 Rounds For Time:
Deadlift x 15 reps 155/105
Rest 30sec Between Rounds

Rest 5min

C. Mobility Squat Hold x 6min

Performance
A.
5 Sets
Push Jerk x 3 reps
On the 3min Marks

Rest 5min

B.
10 Rounds For Time:
Deadlift x 10 Unbroken Touch and go Reps 185/125

Rest 5min

C.
For Time:
Strict Handstand Push Up x 25/15 reps
+
No rest
For Time:
Kipping Handstand Push Ups x 50 reps
*Your time for the kipping starts the sec you finish the strict, any rest time between the 2 is time onto you kipping. Treat each one as full out, dont pace the strict to do better at the kipping.*
+
Competitor Session 2:
Mobility Squat Hold x 6min