Essentials:
A.
20 Sets
Speed Back Squat x 1 reps @50%
on the 30sec Mark

Rest 3min

B.
3 Sets
Mountain Climber x 30sec
Flutter Kicks x 30sec
Russian Twist x 30sec
or A.D.A.P.T. Program
On the 3min Marks

Rest 5min

C.
For Time:
21-15-9
Row for Cal
Wall Balls 20/14
Burpees

Fitness:
A.
20 Sets
Speed Back Squat x 1 reps @50%
on the 30sec Mark

Rest 3min

B.
3 Sets
Mountain Climber x 30sec
Flutter Kicks x 30sec
Russian Twist x 30sec
or A.D.A.P.T. Program
On the 3min Marks

Rest 5min

C.
For Time:
21-15-9
Row for Cal
Wall Balls 20/14
Burpees

Performance:
A.
Dead Stop Back Squat
10min to Find a 1RM

Rest 3min

B.
Squat Snatch Ladder
Starting at 135/95 add 10lbs/5lbs each min. You can take as many attempts in the 1min window but if you don’t achieve the rep then you are done with the ladder.

Rest 5min

C.
For Time:
21-15-9
Row for Cal
Wall Balls 20/14
Burpees
+
Competitor Session 2:
Airdyne x 15min easy pace
Ski Erg x 15min easy pace