Essentials:
A.
6 Sets
DB 2 Arm Press x 8-10 reps
On the 3min
REST 2min
B.
3 Sets
DB Bench Press x 12-15 reps
On the 3min
REST 5min
C.
3 Sets
Waiters Carry x 50m (25m Right/25m Left)
On the 2min Marks
REST 3min
D.
For time:
Run 1000meters

Fitness:
A.
6 Sets
DB 2 Arm Push Press x 6-8 reps
On the 3min
REST 2min
B.
3 Sets
DB Bench Press x 10-12 reps
On the 3min
REST 5min
C.
3 Sets
Single-Arm Farmers Carry Opposite arm Waiters Carry x 50m
On the 2min Marks
REST 3min
D.
For time:
Run 1000meters

Performance:
A.
6 Sets
Push Press x 8, 4, 6, 3, 4, 2
On the 3min
B.
3 Sets
DB Bench Press x AMRAP UB 70/45
On the 3min
C.
3 Sets
Single-Arm Farmers Carry Opposite arm Waiters Carry x 50m
On the 2min Marks
D.
For time:
Run 1000meters
+
Competitor Session 2:
3 Sets
Weighted Stationary Dips x 3 reps
Tempo 22×1
On the 2min Marks