Essentials:
A.(Bench Mark) Back Squat; build up to a 5rm in 15min
B.Plank Hold on elbows; accumulate 2min of work for time:
+
5 Rounds for time:
Row 90 seconds @85%
10 Candle Sticks
rest 2 min

Fitness:
A.(Bench Mark) Back Squat; build up to a 1rm in 15min
B.Hollow Hold; accumulate 2min of work for time:
+
5 Rounds for time:
Row 90 seconds @85%
10 Toes to Bar
rest 2 min

Performance:
A. Back Squat
5@80%, 3@85%, 1@90%, 5@85%, 3@90%, 1@95%
Rest 2-3min; stay strict to the percentages; 15min time cap
B.L-Sit; accumulate 2min of work for time:
+
5 Rounds for time:
Row 90 seconds @85%
3/1 msucle ups
rest 2 min
+
Competitor session 2:
A.Push Jerk x1; OTM 12min 80%
B. Deficit HSPU; 20/14 for time
+
Row 90 seconsd @85%
10 toes to bar
rest 2 min
x5
*If you are in performance and competing this weekend, especially on Saturday, then session 2 should be done by feel. If it looks like a lot of work then half everything, A. For only 6min, B. for half the reps, and C. For only 3 rounds. If that still seems like to much then don’t do it at all.*