Essentials:
A.
5 Sets
Standing Strict Press x 5 reps
Dumbbell Renegade Row x 5 reps per Arm
On the 2:30min Marks
B.
10 Rounds For Time:
Slam Ball Over Shoulder x 3 reps
Incline Push Up x 4 reps
Row or Ski x 5 cal
Fitness:
A.
5 Sets
Standing Strict Press x 5 reps
Kettlebell Renegade Row x 5 reps per Arm
On the 2:30min Marks
B.
10 Rounds For Time:
Slam Ball Over Shoulder x 3 reps 50/35
Push Up x 5/4 reps
Row or Ski x 7 cal
Performance:
A.
5 Sets
Standing Strict Press x 5 reps
Kettlebell Renegade Row x 5 reps per Arm
On the 2:30min Marks
B.
10 Rounds For Time:
Slam Ball Over Shoulder x 3/2 reps 80/80
Push Up x 5/4 reps
Assault Bike x 7/5 cal
Competitor Session 2:
A.
5 Sets
Single Arm Kettlebell Push Press x 7 reps per Arm
Rest 2min
B.
4 Sets
Alternating In Front the head to behind the head strict Pull Ups x 10 total reps
Russian KBS x 50 reps
Rest 3min