Essentials:
A.
12min EMOM
1. Hip Thrust x 10 reps
2. Side Plank x 25 sec per side
3. Arch Lifts x 10 reps

B.
5 Rounds Each for Time:
Single Under x 40 reps
Wall Ball x 20 reps
Air Squat x 10 rep
Rest 3min

Fitness:
A.
12min EMOM
1. Hip Thrust x 10 reps
2. Star Side Plank x 25 sec per side
3. GHD Lying Leg Lifts x 10 reps

B.
5 Rounds Each for Time:
Double Under x 40 reps
Wall Ball x 20 reps 20/14
Squat Clean x 1 rep 75%
Rest 3min

Performance:
A.
12min EMOM
1. Hip Thrust x 10 reps
2. Star Plank on Rings x 25 sec per side
3. Reverse Hyper x 20 reps

B.
5 Rounds Each for Time:
Double Under x 40 reps
Wall Ball x 20 reps 20/14
Squat Clean x 1 rep 225/145
Rest 3min

Competitor Session 2:
A1.
3 Sets
Band Pull Thrus x 30 reps
Rest 1min
A2.
3 Sets
Kneeling Squat Jumps x 10 reps
Rest 1min

B.
5 Sets
Parelette Alternating Straddle x 10 reps

C.
5 Sets
Barbell on Back Jumping Lunge x 20 reps
Rest 2min