Essentials:

A.
4 Sets
Push Up Negatives x 10 reps @32A1
OT3min Marks

B.
3 Sets
Farmer Walk 50meters
Right arm waiters carry 25meters
Left arm waiters carry 25meters
OT3min Marks

+
5 Sets:
50 Meter Prowler or Sled Push (Light Load for fast turn over)
OT2.5min Marks

Fitness:

A.
4 Sets
Weighted Stationary Dip Negatives x 5 reps @32A1
OT3min Marks

B.
3 Sets
Farmer Walk 50meters
Right arm waiters carry 25meters
Left arm waiters carry 25meters
OT3min Marks
+
5 Sets:
50 Meter Prowler or Sled Push (Light Load for fast turn over)
OT2.5min Marks

Performance:

A.
4 Sets
Ring Dips x AMRAP
OT3min Marks

B.
3 Sets
Farmer Walk 50meters
Stone Carry 50meters
OT3min Marks

C.
5 Sets:
50 Meter Prowler or Sled Push (Light Load for fast turn over)
OT2.5min Marks
+
Competitor Session 2:
A
Push Press 10min to build to a heavy Single

B.
OTM 10min
Split Jerk x 1rep @80%