Essentials:
A.
9min EMOM
1. Bench Supine Glute Extension x 10 reps
2. Support Hold x 25 sec
3. Hollow Hold x 30 sec

9min EMOM
1. Turkish Get Up x 1 reps per arm
2. Overhead KB Carry x 50 ft per arm
3. Bear Crawl x 30 sec
Or
ADAPT

B.
3 Rounds For Time:
Run x 400 meters
Slam Ball Burpee x 20 reps
*Must carry the slam ball on the run

Fitness:
A.
9min EMOM
1. Bench Supine Glute Extension x 10 reps
2. Ring Support Hold x 25 sec
3. Hollow Rock x 15 reps

9min EMOM
1. Turkish Get Up x 1 reps per arm
2. Overhead KB Carry x 50 ft per arm
3. Dumbbell Bear Crawl x 30 sec
Or
ADAPT

B.
3 Rounds For Time:
Run x 400 meters
Slam Ball Burpee x 20 reps 35/25
*Must carry the slam ball on the run

Performance:
A.
9min EMOM
1. GHD Weighted Back Extension x 10 reps
2. Bottom of Ring Dip Hold x 25 sec
3. Weighted Hollow Rock x 15 reps

9min EMOM
1. Turkish Get Up x 1 reps per arm
2. Overhead KB Carry x 50 ft per arm
3. Dumbbell Bear Crawl x 30 sec
Or
ADAPT

B.
3 Rounds For Time:
Run x 400 meters
Slam Ball Burpee x 20 reps 35/25
*Must carry the slam ball on the run

Competitor Session 2:
A.
10min EMOM
1. Assault Bike x 15 cal
2. Pegboard x 1 rep