Essentials:
A.
3 Sets
Empty Sled Push x 50 meters
On the 3min Marks

B.
8min EMOM
Odd: Squat x 10 reps
Even: Sit Ups x 10 reps

Rest 2min

8Min EMOM
Odd: Burpee Box Jumps x 5 reps
Even: Wall Balls x 10 reps

Rest 2min

8Min EMOM
Odd: Row x 7 Cal
Even:Thruster x 4 reps

Fitness:
A.
3 Sets
Empty Sled Push x 100 meters
On the 3min Marks

B.
8min EMOM
Odd: Overhead Squat x 4 reps 105/65
Even: Toes to Bar x 4 reps

Rest 2min

8Min EMOM
Odd: Burpee Box Jumps x 5 reps 24/20
Even: Wall Balls x 10 reps 20/14

Rest 2min

8Min EMOM
Odd: Row x 7 Cal
Even:Thruster x 4 reps 110/65

Performance:
A.
3 Sets
Empty Sled Push x 100 meters
On the 3min Marks

B.
8min EMOM
Odd: Overhead Squat x 7 reps 135/95
Even: Toes to Bar x 7 reps

Rest 2min

8Min EMOM
Odd: Burpee Box Jumps x 5 reps 24/20
Even: Wall Balls x 10 reps 20/14

Rest 2min

8Min EMOM
Odd: Row x 7 Cal
Even:Thruster x 4 reps 135/95
+
Competitor Session 2:
A.
12min to work on Freestanding Head and Handstand Holds

B.
5min AMRAP
Parallette Handstand Push Ups