Essentials:
A.
10min to Build Up to a Heavy Strict Standing Press

B.
The Zombie
20min AMRAP
Man Maker x 1 rep
Incline Push Ups x 2 reps
Man Maker x 2 rep
Incline Push Up x 4 reps
Man Maker x 3 rep
Incline Push Up x 6 reps
Man Maker x 4 rep
Incline Push Up x 8 reps
Man Maker x 5 rep
Incline Push Up x 10 reps
…….and so on

Fitness:
A.
10min to Build Up to a Heavy Overhead Squat

B.
The Zombie
20min AMRAP
Chest to Bar x 1 rep
Push Ups x 2 reps
Chest to Bar x 2 rep
Push Ups x 4 reps
Chest to Bar x 3 rep
Push Ups x 6 reps
Chest to Bar x 4 rep
Push Ups x 8 reps
Chest to Bar x 5 rep
Push Ups x 10 reps
…….and so on

Performance:
A.
10min to Build Up to a Heavy Squat Snatch

B.
20min AMRAP
The Zombie
Chest to Bar x 1 rep
GHD Sit Ups x 2 reps
Chest to Bar x 2 rep
GHD Sit Ups x 4 reps
Chest to Bar x 3 rep
GHD Sit Ups x 6 reps
Chest to Bar x 4 rep
GHD Sit Ups x 8 reps
Chest to Bar x 5 rep
GHD Sit Ups x 10 reps
……. and so on
+
Competitor Session 2
A.
5 Sets
False Grip Strict Bar MU or attempts x 2 reps
PVC Banded Lat Pull Downs x 10 reps

B.
2 Sets Each For Time:
Wall Ball x 100 reps 20/14
Rest 8min