Essentials:
A.
5 Sets
Deadlift x 7 reps @ Tempo 4040
Build in weight
On the 2:30min
Or ADAPT

B.
For Time:
5-10-15-20-15-10-5
Box Dips
Lying Leg Lifts

Fitness:
A.
5 Sets
Staggered Stance Deadlift x 5 reps per leg
Build in weight
On the 2:30min
Or ADAPT

B.
For Time:
5-10-15-20-15-10-5
Bar Dips
Toes to Bar

Performance:
A.
5 Sets
Staggered Stance Deadlift x 5 reps per leg
Build in weight
On the 2:30min
Or ADAPT

B.
For Time:
5-10-15-20-15-10-5
Ring Dips
Toes to Bar

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.
5 Rounds Not For Time:
Handstand Hold x 1min
Farmer Walk Right Hand x 30 sec 100/70
Farmer Walk Left Hand x 30 sec 100/70
Straddle Hip Flexor Lifts x 3 cycles