Essentials:
A.
Mobility
Lizard Right x 2min
Lizard Left x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Bound Angle x 2min
Seal or Sphinx x2min

B.
Team of 2-3 People
15min AMRAP
Goblet Squat x 20 reps
Box Jump x 30 reps
Deadlift x 40 reps
*Partners can switch out at any point but partner switching in must perform 5 Burpees before starting the work. Hand slap is required for a partner switch and the burpees can not be started till the hand slap.

Fitness:
A.
Mobility
Lizard Right x 2min
Lizard Left x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Bound Angle x 2min
Seal or Sphinx x2min

B.
Team of 2-3 People
15min AMRAP
Goblet Squat x 20 reps 55/35
Box Jump x 30 reps 24/20
Deadlift x 40 reps 95/65
*Partners can switch out at any point but partner switching in must perform 5 Burpees before starting the work. Hand slap is required for a partner switch and the burpees can not be started till the hand slap.

Performance:
A.
Mobility
Lizard Right x 2min
Lizard Left x 2min
Pigeon Right x 2min
Pigeon Left x 2min
Bound Angle x 2min
Seal or Sphinx x2min

B.
Team of 2-3 People
15min AMRAP
Goblet Squat x 20 reps 70/55
Box Jump x 30 reps 24/20
Deadlift x 40 reps 135/95
*Partners can switch out at any point but partner switching in must perform 5 Burpees before starting the work. Hand slap is required for a partner switch and the burpees can not be started till the hand slap.

Competitor Session 2:
A.
16min EMOM
Odd: Strict Handstand Push Up x 30 sec
Even: Strict Pull Up x 30 sec

B.
Tabata Power Snatch 95/65