Essentials:
A.
Mobility
Lizard R x 1min
Pigeon R x 1min
Lizard L x 1min
Pigeon L x 1min
Thread the Needle R x 1min
Thread the Needle L x 1min
Supine Twist R x 1min
Supine Twist L x 1min

B.
12min EMOM
1. Vertical Med Ball toss x 7 reps
2. Box Jump x 6 reps
3. Standing Long Jump x 5 reps
4. Support Hold x 20 sec

C.
10min AMRAP
Russian Kettlebell Swing x 30 reps
Row x 30 cal

Fitness:
A.
Mobility
Lizard R x 1min
Pigeon R x 1min
Lizard L x 1min
Pigeon L x 1min
Thread the Needle R x 1min
Thread the Needle L x 1min
Supine Twist R x 1min
Supine Twist L x 1min

B.
12min EMOM
1. Vertical Med Ball toss x 7 reps
2. Tall Box Jump x 6 reps
3. Standing Long Jump x 5 reps
4. Support Hold x 20 sec

C.
10min AMRAP
Power Clean x 30 reps 40%
Power Clean x 30 reps 65%
Power Clean x AMRAP Remaining Time 85%

Performance:
A.
Mobility
Lizard R x 1min
Pigeon R x 1min
Lizard L x 1min
Pigeon L x 1min
Thread the Needle R x 1min
Thread the Needle L x 1min
Supine Twist R x 1min
Supine Twist L x 1min

B.
12min EMOM
1. Vertical Med Ball toss x 7 reps
2. Seated Box Jump x 6 reps
3. Standing Long Jump x 5 reps
4. L-Sit x 20 sec

C.
10min AMRAP
Power Clean x 30 reps 40%
Power Clean x 30 reps 65%
Power Clean x AMRAP Remaining Time 85%

Competitor Session 2:
A.
15min EMOM
1. Strict Pull Ups x 7 reps
2. Kipping Chest to Bar x 14 reps
3. Ski x 60sec Easy Pace
*Any rest after the pull ups hop on airdyne at easy pace