Essentials:
A.
3 Rounds Not For Time; For Quality:
Single Unders x 50 reps or Double Unders Attempts x 25 reps
Incline Ring Push Ups x 5-10 reps
PVC or Training Bar Overhead Squat x 5-10 reps per arm
*12min Cap*

B.
5 Rounds For Time:
Thruster x 12 reps
Single Unders x 100 reps

Fitness:
A.
3 Rounds Not For Time; For Quality:
Double Unders x 50 reps
Handstand Push Ups or Attempts x 5-10 reps
Single Arm Dumbbell Overhead Squat x 5-10 reps per arm
*12min Cap*

B.
5 Rounds For Time:
Thruster x 12 reps 95/65
Double Unders x 50 reps

Performance:
A.
Squat Clean off Blocks Just above Knee
12min to find 1 RM

B.
5 Rounds For Time:
Thruster x 15 reps 95/65
Double Unders x 50 reps
+
Competitor Session 2:.
Row x 20min @ easy pace