Essentials:
A.
12min EMOM
1.Two Arm Dumbbell Overhead Hold x 30 sec
2.Side Plank x 20 sec per side

B.
3 Sets Each For Time:
Back Squat x 10 reps 65%
Dumbbell Burpee x 5 reps
Run x 200 meters
Rest 3min
*Use Squat Rack

Fitness:
A.
12min EMOM
1.HSPU x 5 reps
2.Handstand Hold x 30sec + 1 5sec negative

B.
3 Sets Each For Time:
Back Squat x 10 reps 205/135
Bar Muscle Up x 5 reps
Run x 200 meters
Rest 3min
*Use Squat Rack

Performance:
A.
12min EMOM
1.Strict Deficit HSPU x 5 reps 4/3”
2.Parallette Kipping HSPU x 1 rep + 1 negative

B.
4 Sets Each For Time:
Back Squat x 10 reps 245/175
Bar Muscle Up x 12 reps
Run x 200 meters
Rest 3min
*Use Squat Rack

Competitor Session 2:
A.
15min 85%
Ski x 10 cal
HS Walk x 50ft
Row x 10 cal
HS Walk x 50ft
Airdyne x 1 min
Side Plank x 30 sec per side

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