Essentials:
A.
Teams of 3-4 people
Relay Style (Each Team Member must complete a whole round by themselves before the next team member goes)
12min AMRAP
Burpees x 5 reps
Goblet Squats x 7 reps
Kettlebell Swings x 9 reps
Rest 8min
5min AMRAP
Burpee Box Jumps

Fitness:
A.
Teams of 3-4 people
Relay Style (Each Team Member must complete a whole round by themselves before the next team member goes)
12min AMRAP
Burpees x 5 reps
Goblet Squats x 7 reps 55/35
Kettlebell Swings x 9 reps 55/35
Rest 8min
5min AMRAP
Burpee Box Jumps 24/20

Performance:
A.
Teams of 3-4 people
Relay Style (Each Team Member must complete a whole round by themselves before the next team member goes)
12min AMRAP
Burpees x 5 reps
Goblet Squats x 7 reps 70/55
Kettlebell Swings x 9 reps 70/55
Rest 8min
5min AMRAP
Burpee Box Jumps 30/24

Competitor Session 2:
A.
10min
Build to a Heavy Split Jerk
*Use Rack , and stop about 10-20 shy of a Max

B.
3 Sets
False Grip Ring Strict Pull Up x 5
Chest to bar Pull Up x 60% Max Reps
On the 3min Mark