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.
For Time:
Deadlift x 10 reps 65%
Assault Bike x 10 cal
Deadlift x 8 reps 70%
Assault Bike x 12 cal
Deadlift x 6 reps 75%
Assault Bike x 14 cal
Deadlift x 4 reps 80%
Assault Bike x 16 cal
Deadlift x 2 reps 85%

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.
For Time:
Deadlift x 10 reps 225/155
Row x 10 cal
Deadlift x 8 reps 255/175
Row x 15 cal
Deadlift x 6 reps 275/195
Row x 20 cal
Deadlift x 4 reps 305/205
Row x 25 cal
Deadlift x 2 reps 335/225

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.
For Time:
Deadlift x 10 reps 275/185
Assault Bike x 10 cal
Deadlift x 8 reps 315/225
Assault Bike x 15 cal
Deadlift x 6 reps 365/255
Assault Bike x 20 cal
Deadlift x 4 reps 405/285
Assault Bike x 25 cal
Deadlift x 2 reps 425/295

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