Essentials:
A.
12min EMOM
1. Arch Hold x 20 sec
2. Bottom Of Push Up Hold x 20 sec
3. Barbell on Back Jump Lunge x 10 reps

B.
20min AMRAP
Burpee x 10 reps
Dumbbell Hang Full Clean x 10 reps
Dumbbell Overhead Carry x 100 meters
Run x 200 meter

Fitness:
A.
12min EMOM
1. GHD Leg Lifts x 10 reps
2. Chin Over Bar Hold x 20 sec
3. Barbell on Back Jump Lunge x 10 reps

B.
28min AMRAP
Burpee x 10 reps
Dumbbell Hang Full Clean x 10 reps 35/25
Dumbbell Overhead Carry x 100 meters 35/25
Run x 200 meter

Performance:
A.
12min EMOM
1. Reverse Hyper x 10 reps
2. Bottom of Ring Dip Hold x 20 sec
3. Belt Squat x 7 reps

B.
28min AMRAP
Burpee x 10 reps
Dumbbell Hang Full Clean x 10 reps 35/25
Dumbbell Overhead Carry x 100 meters 35/25
Run x 200 meter

Competitor Session 2:
7min EMOM
Thruster x 6 reps
Peg Board x 1 reps