Essentials:
A.
5 Sets
Plank Complex (4 Shoulder Taps + 5sec Side Plank Hold) x 6 Complexes
Rest 30 sec
Pike Rock x 5 reps
On the 3min Marks

B.
Yearly Benchmark
DT
5 Rounds For Time:
Deadlift x 12 reps
Hang Power Clean x 9 reps
Shoulder to Overhead x 6 reps

Fitness:
A.
5 Sets
Handstand Complex (4 Shoulder Taps + 5sec Handstand Hold) x 3-5 Complexes
Rest 30 sec
Drag to Press on Rower x 5 reps
On the 3min Marks

B.
Yearly Benchmark
DT
5 Rounds For Time:
Deadlift x 12 reps
Hang Power Clean x 9 reps
Shoulder to Overhead x 6 reps
155/105

Performance:
A.
5 Sets
Handstand Push Up Complex (4 Shoulder Taps + 3 Strict HSPU) x 3-5 Complexes
Rest 30 sec
Ball Drag Press x 5 reps
On the 3min Marks

B.
Yearly Benchmark
DT
5 Rounds For Time:
Deadlift x 12 reps
Hang Power Clean x 9 reps
Shoulder to Overhead x 6 reps
155/105

Competitor Session 2:
A1.
3 Sets
Hip Thrust x 7 reps as heavy as possible
Rest 1min
A2.
3 Sets
Bendy Back Stiff Leg Deadlift x 10 reps
Rest 1min
A3.
3 Sets
Reverse Hyper x 20 reps
Rest 1min

B.
4 Sets
Parallette L-Sit Complex x 5 Complexes (Shoot to tuck+3 Leg extensions)
Rest 2min

C.
15min NOT AMRAP
Row x 250 meters
Ski x 250 meters
Single Unders x 250 reps