Essentials:
A.
7 Sets
Back Squat x 5 reps 70%+5-10lbs
Tempo 22×1
On the 2:30min Marks
Rest 7min
B.
For Time:
Wall Balls x 70 reps
On the top of each min stop and perform 3 Burpees, once done resume your Wall Balls to 70.
*20min Cap*
Fitness:
A.
7 Sets
Back Squat x 5 reps 80%+5-10lbs
On the 2:30min Marks
Rest 7min
B.
For Time:
Wall Balls x 100 reps 20/14
On the top of each min stop and perform 5 Burpees, once done resume your Wall Balls to 100.
*20min Cap*
Performance:
A.
7 Sets
Front Squat x 5 reps 75%+5-10lbs
On the 2:30min Marks
Rest 7min
B.
For Time:
Thrusters x 100 reps 155/105
On the top of each min stop and perform 20 DU, once done resume your thrusters to 100.
*20min Cap*
+
Competitor Session 2 (Try to do this before A and B)
Find 1RM Overhead Squat