Essentials:
A.
Med Ball Conga Line
*Coaches Choose

B.
15min EMOM
1. Barbell Hip Thrust x 10 reps
2. Arch Lift x 10 reps
3. Bodyweight Bulgarian Split Squat x 5 reps per leg

C.
For Time:
Single Under x 150 reps
Wall Ball x 75 reps
Box Jump Over x 50 reps
*10min cap

Fitness:
A.
Med Ball Conga Line
*Coaches Choose

B.
15min EMOM
1. Barbell Hip Thrust x 10 reps
2. GHD Leg Lifts x 10 reps
3. Dumbbell Bulgarian Split Squat x 5 reps per leg

C.
For Time:
Double Under x 100 reps
Wall Ball x 100 reps 20/14
Box Jump Over x 100 reps 20/18
*10min cap

Performance:
A.
Med Ball Conga Line
*Coaches Choose

B.
15min EMOM
1. Hip Thrust x 10 reps
2. Reverse Hyper x 10 reps
3. Deficit Dumbbell Bulgarian Split Squat x 5 reps per leg

C.
For Time:
Double Under x 100 reps
Wall Ball x 100 reps 20/14
Box Jump Over x 100 reps 24/20
*10min cap

Competitor Session 2:
A.
10 Sets
Box Squat x 2 reps 50%
Rest 1min

B.
EMOM 18min
1. Pegboard x 2 rep
2. Hang Squat Clean x 3 reps 185/135
3. Airdyne x 1min