Essentials:
A.
12min EMOM
Odd: Plank Hold x as long as possible
Even: Chest to Rings Hold x as long as possible
B.
20min AMRAP
Sit Up x 5 reps
Ring Pull x 10 reps
Deadlift x 15 reps
Fitness:
A.
12min EMOM
Odd: Handstand Hold x as long as possible
Even: Supinated Chin Over Bar Hold x as long as possible
B.
20min AMRAP
Slam Ball Sit Up x 5 reps 35/25
Kipping Pull Up x 10 reps
Deadlift x 15 reps 185/125
Performance:
A.
12min EMOM
Odd: Strict Handstand Push Up x 30 sec
Even: Strict Pull Up x 30 sec
B.
20min AMRAP
Ghd Sit Up x 5 reps
Kipping Chest to Bar x 10 reps
Deadlift x 15 reps 225/155
Competitor Session 2:
A.
3 Sets
Bar on Back walk x 25 meters 350/235
Rest 3min
B.
Tabata Power Snatch 95/65