Essentials:
A.
12min EMOM
Odd:Jumping Back Squat x 5-7 Reps
Even: Barbell Bent Over Row x 10 Reps
B.
3 Sets Each For Time:
Row x 75 cal
Rest 5min
Fitness:
A.
12min EMOM
Odd:Jumping Back Squat x 5-7 Reps 95/65
Even: Vertical Ring Pull x 10-12 Reps
B.
3 Sets Each For Time:
Row x 100 cal
Rest 5min
Performance:
A.
12min EMOM
Odd:Jumping Back Squat x 5-7 Reps 135/95
Even: Bar Muscle Up x 5-7 Reps
B.
3 Sets Each For Time:
Row x 100 cal
Rest 5min
Competitor Session 2
10min EMOM
Odd: HS Push Up Negative on Parallettes x 3 reps
Even: Pistol x 5 reps per leg
10min EMOM
Odd:Bent Over Barbell Row x 10 reps
Even: Strict MU x 2-3 reps