Essentials:
A.
15min EMOM
1.4.7.10.13. Overhead Right Arm KB Waiters Carry x 30 sec
2.5.8.11.14. Overhead Left Arm KB Waiters Carry x 30 sec
3.6.9.12.15. Side Plank x 30sec per Side

B.
7 Rounds For Time:
Hanging Knee Raises x 15 reps
Kettlebell Swing x 10 reps
*Cap 15min*

Fitness:
A.
15min EMOM
1.4.7.10.13. Overhead Right Arm KB Waiters Carry x 30 sec
2.5.8.11.14. Overhead Left Arm KB Waiters Carry x 30 sec
3.6.9.12.15. Side Plank x 30sec per Side

B.
7 Rounds For Time:
Toes to Bar x 15 reps
Power Snatch x 10 reps 75/55
*Cap 15min*

Performance:
A.
15min EMOM
1.4.7.10.13. Overhead Right Arm KB Waiters Carry x 30 sec
2.5.8.11.14. Overhead Left Arm KB Waiters Carry x 30 sec
3.6.9.12.15. Side Plank x 30sec per Side

B.
7 Rounds For Time:
Toes to Bar x 15 reps
Power Snatch x 10 reps 75/55
*Cap 15min*

Competitor Session 2:
A.
10min Freestanding Handstand Practice

B.
20min Airdyne Z1