Essentials:
A.
5 Sets
Goblet Squat x 10-15 reps
On the 2:30min Marks

Rest 5min

B.
4 Sets
Back Squat x 8 reps 50% of 3RM
Tempo 3331
On the 3min Marks

Rest 5min

C.
10 rounds for Time:
Kettlebell Swing x 4 reps
Incline Push Up x 6 reps

Fitness:
A.
5 Sets
Overhead Squat x 5 reps
On the 2:30min Marks

Rest 5min

B.
4 Sets
Back Squat x 3 reps 75% of 3RM
Tempo 3331
On the 3min Marks

Rest 5min

C.
10 rounds for Time:
Kettlebell Swing x 4 reps 70/55
Push Up x 6 reps

Performance:
A.
5 Sets
Squat Snatch x 5 reps
On the 2:30min Marks

Rest 5min

B.
4 Sets
Bar Bell on Back Bulgarian Split Squat x 6 reps per leg
On the 3min Marks

Rest 5min

C.
7 Sets for Time:
Muscle Ups x 7/5,6/4,5/4,4/3,3/2,2/1,1/1
Rest 90sec Between Sets
+
Competitor Session 2:
Airdyne 25min at recovery Pace