Essentials:
A.
10 min EMOM
Vertical Med Ball Underhand Throw x 5 reps

B.
8min
Deadlift
Build to 85% for a single

C.
For Time:
Deadlift x 10 reps 60%
Row x 50 cal
Deadlift x 10 reps 70%
Run x 400 meters
Deadlift x 10 reps 80%
*15min Time Cap

Fitness:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 55% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 87% for a single

C.
For Time:
Deadlift x 10 reps 225/155
Row x 50 cal
Deadlift x 10 reps 275 /185
Handstand Push Up x 50 reps
Deadlift x 10 reps 315/205
*15min Time Cap

Performance:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 55% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 90% for a single

C.
For Time:
Deadlift x 10 reps 315/215
Row x 50 cal
Deadlift x 10 reps 345/235
Handstand Push Up x 50 reps
Deadlift x 10 reps 375/255
*15min Time Cap
**First 25 HSPU Have to be Strict

Competitor Session 2:
A.
2 sets
Reverse Hyper x 20 reps 25% 1RM BS

B.
10min EMOM
Airdyne x 10 sec Sprint