Essentials:
A.
Team of 2-3 People
15min AMRAP
Run x 200 meters
Goblet Squats
*One person runs the 200m while the other performs as many Goblet squats as possible until the runner gets done. Once the first run is done then the teammates switch and the one who was just squatting now runs and the one who was just running now squats. Score is total goblet squats at the end of 15min. If 3 people then it will be the same format with a rotation between the squat, the run, and then holding the plank position.

Fitness:
A.
Team of 2-3 People
15min AMRAP
Run x 200 meters
Goblet Squats 35/25
*One person runs the 200m while the other performs as many Goblet squats as possible until the runner gets done. Once the first run is done then the teammates switch and the one who was just squatting now runs and the one who was just running now squats. Score is total goblet squats at the end of 15min. If 3 people then it will be the same format with a rotation between the squat, the run, and then holding the plank position.

Performance:
A.
Team of 2-3 People
15min AMRAP (with weight vest)
Run x 200 meters
Goblet Squats 55/35
*One person runs the 200m while the other performs as many Goblet squats as possible until the runner gets done. Once the first run is done then the teammates switch and the one who was just squatting now runs and the one who was just running now squats. Score is total goblet squats at the end of 15min. If 3 people then it will be the same format with a rotation between the squat, the run, and then holding the plank position.
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Competitor Session 2:
A.
5 Sets
Pike to Head stand x 5 reps (5sec Hold)
Rest 90sec

B.
Find a 1rm strict Deficit Parallette HSPU

C.
Take 60% of the Depth from B and Complete 15 reps in as little of sets as possible
*Not for time so rest as needed to get bigger sets in