Essentials:
A.
3 Sets Not For Time:
Row x 500 meters
Lying Single Leg Extension x 10 reps per leg
Arch Body Lifts x 10 reps
Support Hold x 10 sec
Front Leaning Rest x 10 sec
or
ADAPT

B.
Diane
For Time:
21-15-9
Deadlift 60%
Incline Push Up

Fitness:
A.
3 Sets Not For Time:
Row x 500 meters
Hollow Rock x 10 reps
Arch Rock x 10 reps
Dip Hold x 10 sec
HandStand Hold (Heals to Wall) x 10 sec
or
ADAPT

B.
Diane
For Time:
21-15-9
Deadlift 225/155
Handstand Push Up

Performance:
A.
3 Sets Not For Time:
Row x 500 meters
GHD Sit Ups x 10 reps
Bridge Rock x 10 reps
Dip Swing x 10 reps
Free Standing HandStand Shoulder Taps x 10 reps
or
ADAPT

B.
Diane
For Time:
21-15-9
Deadlift 225/155
Handstand Push Up
+
Competitor Session 2:.
Row x 20min @ Z1 pace