Essentials:
A.
3 Rounds Not For Time; For Quality
Band Pull A Parts x 15 reps
W’s x 15 reps 2.5-5 lbs
Hollow Rocks x 15 reps
Single Unders x 30 reps
*12min Cap*

B.
For Time Team of 2 (Male and female)
Sprint 400m together
Male front squat x 10 reps
Female front squat x 10 reps
Male front squat x 10 reps
Female front squat x 10 reps
Male front squat x 10 reps
Female front squat x 10 reps
Male front squat x 10 reps
Female front squat x 10 reps
Male front squat x 10 reps
Female front squat x 10 reps
Sprint 400m together

Fitness:
A.
3 Rounds Not For Time; For Quality
Kip Taps x 15 reps
W’s x 15 reps 5-10 lbs
Hollow Rocks x 15 reps
Double Unders x 20-30 reps
*12min Cap*

B.
For Time Team of 2 (Male and female)
Sprint 400m together
Male front squat x 10 reps 95# (From the ground)
Female front squat x 10 reps 65# (From the ground)
Male front squat x 10 reps #115
Female front squat x 10 reps 75#
Male front squat x 10 reps 135#
Female front squat x 10 reps 85#
Male front squat x 10 reps 115#
Female front squat x 10 reps 75#
Male front squat x 10 reps 95#
Female front squat x 10 reps 65#
Sprint 400m together

Performance:
A.
5 Sets
Muscle Up Complex on Rings (Swing + Swing and Pull + Muscle Up) 1+1+1 x 3 complex
On the 2:30min Mark

B.
For Time Team of 2 (Male and female)
Sprint 400m together
Male front squat x 10 reps 135# (From the ground)
Female front squat x 10 reps 95# (From the ground)
Male front squat x 10 reps 165#
Female front squat x 10 reps 125#
Male front squat x 10 reps 195#
Female front squat x 10 reps 135#
Male front squat x 10 reps 165#
Female front squat x 10 reps 125#
Male front squat x 10 reps 135#
Female front squat x 10 reps 95#
Sprint 400m together
+
Competitor Session 2:
A.
6 Sets
Shoulder Taps x 20 reps(10 per arm)
Rest 2min
*Switch each set with nose to wall and heels to wall*

B.
6 Sets
Free Standing Handstand Hold x 4-8sec Perfectly still
Rest 2min
*No stumbling around on your hands, if you need someone to spot you to get the full time then do so.*