Essentials:
A.
12min EMOM
Overhead Squat x 3 reps PVC or BB

B.
Each For Time:
Run x 800 meter ù
Rest 5min
Run x 600 meters
Rest 3min
Run x 400 meters

Fitness:
A.
12min EMOM
Hang Snatch From above Knee x 1 rep 65%

B.
Each For Time:
Run x 1mile
Rest 5min
Run x 800 meters
Rest 3min
Run x 400 meters

Performance:
A.
12min EMOM
Snatch From Blocks above Knee x 1 rep 65%

B.
Each For Time:
Run x 1mile
Rest 5min
Run x 800 meters
Rest 3min
Run x 400 meters

Competitor Session 2:
A.
10min EMOM
Ring HSPU x 1rep

B.
10min
Practice Freestanding Handstand