Essentials:
A.
4 Sets
Max Rep Elevated feet Plank Shoulder taps x 30sec
-Rest 1min-
Max Rep incline Push Up x 30sec
-Rest 1min-
B.
For Time:
Wall Ball x 35 reps
Back Squat x 21 reps 50%
Wall Ball x 25 reps
Back Squat x 15 reps 50%
Wall Ball x 15 reps
Back Squat x 9 reps 50%
*Yes Rack
Fitness:
A.
4 Sets
Max Rep Handstand Push Up x 30sec
-Rest 1min-
Max Rep Push Up x 30sec
-Rest 1min-
B.
For Time:
Wall Ball x 42 reps 20/14
Back Squat x 21 reps 175/115
Wall Ball x 30 reps 20/14
Back Squat x 15 reps 175/115
Wall Ball x 18 reps 20/14
Back Squat x 9 reps 175/115
*No Rack
Performance:
A.
4 Sets
Max Rep Strict Handstand Push Up x 30sec
-Rest 1min-
Max Rep Kipping Handstand Push Up x 30sec
-Rest 1min-
B.
For Time:
Wall Ball x 42 reps 20/14
Back Squat x 21 reps 205/135
Wall Ball x 30 reps 20/14
Back Squat x 15 reps 205/135
Wall Ball x 18 reps 20/14
Back Squat x 9 reps 205/135
*No Rack
Competitor Session 2:
A.
15min
Work on a Straddle to Handstand Press or free standing Handstand
B1.
4 Sets
Reverse Hyper x 12 reps
Rest 30 sec
B2.
4 Sets
Speed Box Squats x 15 reps 75/55
Rest 30sec
B3.
4 Sets
Weighted Kneeling Squat Jumps x 8 reps
Rest 3min