Essentials:
A.
Two Set Not For Time:
Seated Rope Pulls x 2-3
Side Plank Hold 20-30sec per side
Plank Walk x Clock Wise 1 Round Counter Clock Wise the next

B.
5 Sets
Deadlift x 10-12 reps
@ 31X1 Tempo
OT 3minn Marks

C.
For Time:
100 Med Ball Sit Ups

Fitness:
A.
Two Set Not For Time:
Rope Climb or Attempts x 2-3
V-Sit 30-45sec
Wall Walks x 2 reps

B.
5 Sets
Deadlift x 5-6 reps
@ 31X1 Tempo
OT 3minn Marks

C.
For Time:
100 Med Ball Sit Ups Throwing Ball to 5 ft Target (10/6)

Performance:
A.
Two Set Not For Time:
Rope Climb x 2-3
L-Sit 30-45sec
Max Rep Strict HSPU

B.
5 Sets
Clean Pulls x 3 reps
OT3min
C.
For Time:
75 Toes to Bar
+
Competitor Session 2:
3 Sets
Snatch Grip RDL x 8-10 reps @ 90-100% of Snatch