Essentials:
A.
4 Sets
Band Pull A Parts x 10 reps
Arch Hold x 30sec
FLR x 30 sec
On the 2:30min Marks
or
ADAPT

B.
10min to Build Up to a 1RM Front Squat with tempo 55×1

C.
For Time:
Wall Balls x 50 reps
Run 600 meters 85%
Wall Balls x 50 reps

Fitness:
A.
4 Sets
Band Pull A Parts x 10 reps
Arch Rock x 10 reps
Kipping Bar Taps x 10 reps
On the 2:30min Marks
or
ADAPT

B.
10min to Build Up to a 1RM Front Squat with tempo 55×1

C.
For Time:
Wall Balls x 100 reps 20/14
Run 600 meters 85%
Wall Balls x 50 reps 20/14

Performance:
A.
4 Sets
Slow Pull Clean Deadlift + 3 Position Hang Clean (Hip+Above Knee+Below Knee) x 1+1+1+1
*Slow Pull Should be 5sec from the ground
On the 2:30min Marks

B.
10min to Find a 1RM Deadstop Front Squat

C.
For Time:
Wall Balls x 125 reps 20/14
Run 800 meters 85%
Wall Balls x 125 reps 20/14
+
Competitor Session 2:
A.
10min EMOM
Odd: AirDyne x 60 sec 75% pace
Even: Squat Clean x 1 rep 245/160
*Each Round to try to get off the airdyne and go right into the clean with minimal rest