***There’s one class time on Saturday at 8:30 am***

Essentials:
A.
3 Sets
Front Squat x 3 reps @Tempo 4040
Build in weight on each set
3 Sets
Goblet Bulgarian Split Squat x 5 reps per leg @Tempo 4040
Build in weight on each set
On the 2:30min Marks
Or ADAPT

B.
5 Rounds For Time:
Thruster x 9 reps
Incline Push Up x 12 reps
Single Under x 35 reps

Fitness:
A.
3 Sets
Front Squat x 3 reps @Tempo 4040
Build in weight on each set
3 Sets
Double Kettlebell Front Rack Bulgarian Split Squat x 5 reps per leg @Tempo 4040
Build in weight on each set
On the 2:30min Marks
Or ADAPT

B.
5 Rounds For Time:
Thruster x 9 reps 105/70
Handstand Push Up x 9 reps
Double Under x 35 reps

Performance:
A.
3 Sets
Front Squat x 3 reps @Tempo 4040
Build in weight on each set
3 Sets
Double Kettlebell Front Rack Bulgarian Split Squat x 5 reps per leg @Tempo 4040
Build in weight on each set
On the 2:30min Marks
Or ADAPT

B.
5 Rounds For Time:
Thruster x 9 reps 135/95
Handstand Push Up x 9 reps
Double Under x 35 reps

Competitor Session 2:
A1.
6 Sets
Hollow Rock x 15 reps
Rest 1min
A2.
6 Sets
Ring Kip x 6 reps
Rest 1min
A3.
6 Sets
Low Ring Muscle Up Transition x 5 reps
Rest 1min

B.
3 Sets
KB Front Rack Box Step Downs x 7 per leg
Rest 2min

C.
Not For Time
Stone at Chest Hold x 2min of work