Essentials:
A.
16min EMOM
1.5.9.13. Thruster x 3-5 reps
2.6.10.14. Step Back Lunges x 16 reps
3.7.11.15. Seated DB Press x 8 reps
4.8.12.16. Rest

B.
10min
Row Max Cal

Fitness:
A.
16min EMOM
1.5.9.13. Thruster x 3-5 reps 135/95
2.6.10.14. Jump Lunges x 16 reps
3.7.11.15. Seated DB Arnold Press x 8 reps
4.8.12.16. Rest

B.
10min
Row Max Cal

Performance:
A.
16min EMOM
1.5.9.13. Thruster x 3-5 reps 165/120
2.6.10.14. Jump Lunges x 16 reps
3.7.11.15. Half Kneeling DB Arnold Press x 8 reps per Arm
4.8.12.16. Rest

B.
10min
Row Max Cal

Competitor Session 2:
A.
5 Sets
Hold Stone x 30 sec
Rest 1min

B.
3 Sets
Turkish get Up x 3 reps per Arm
Rest 2min