Essentials:
A.
5 Sets
Plank Complex 2.0 (4 Opposite Arm Opposite Leg Lifts + 10 sec Plank Hold) x 4 Complexes
Rest 30 sec
Pike Push Up x 5 reps
On the 3min Marks
Or
ADAPT
B.
For Time:
Deadlift x 30 reps 60%
Lying Leg Lifts x 25 reps
Single Unders x 200 reps
Lying Leg Lifts x 25 reps
Deadlift x 30 reps 60%
Fitness:
A.
5 Sets
Handstand Complex 2.0 (180 degree Box Handstand Walk + 5sec Handstand Hold) x 3-4 Complexes
Rest 30 sec
Parallette Tuck Hold x 20 sec
On the 3min Marks
Or
ADAPT
B.
For Time:
Deadlift x 30 reps 225/155
Toes to Bar x 25 reps
Double Unders x 150 reps
Toes to Bar x 25 reps
Deadlift x 30 reps 225/155
Performance:
A.
5 Sets
4 Switch leg Handstands + 3 Strict Handstand Push Ups x 3 complexes
+
Bridge Hold x 30sec
On the 3min Marks
Or
ADAPT
B.
For Time:
Deadlift x 30 reps 275/185
Toes to Bar x 25 reps
Double Unders x 200 reps
Toes to Bar x 25 reps
Deadlift x 30 reps 275/185
Competitor Session 2:
A1.
3 Sets
Hip Thrust x 5 reps as heavy as possible
Rest 1min
A2.
3 Sets
Bendy Back Stiff Leg Deadlift x 7 reps
Rest 1min
A3.
3 Sets
Reverse Hyper x 15 reps
Rest 1min
B.
4 Sets
Parallette L-Sit Complex x 5 Complexes (Shoot to tuck+3 Leg extensions)
Rest 2min