Essentials:
A.
EMOM 10min
Plank with 1 Arm alternating Raise x 12 reps
B.
With a running clock
From 0-10min Complete:
2 Rounds For time:
V-Ups x 15 reps
Kettlebell Swings x 10 reps
Man Makers x 5 reps
*Rest the time remaining if any
From 10-20min Complete:
2 Rounds For time:
Jumping Pull Ups x 30 reps
Wall Balls x 30 reps
Fitness:
A.
EMOM 10min
Kettlebell Hang Snatch x 10 reps per arm 35/25
B.
With a running clock
From 0-10min Complete:
2 Rounds For time:
Toes to Bar x 15 reps
Kettlebell Swings x 10 reps 55/35
Rope Climb x 5 reps
*Rest the time remaining if any
From 10-20min Complete:
2 Rounds For time:
Chest to bar x 20 reps
Wall Balls x 30 reps 20/14
Performance:
A.
EMOM 10min
Squat Snatch x 1 rep
*First min Starting weight is 75/55; Increase weight each min to build up to a heavy for the day
B.
With a running clock
From 0-10min Complete:
2 Rounds For time:
Strict Toes to Bar x 20 reps
Legless Rope Climb x 5 reps
*Rest the time remaining if any
From 10-20min Complete:
2 Rounds For time:
Chest to bar x 30 reps
Wall Balls x 30 reps 20/14
+
Competitor Session 2:
For Reps:
Parrallette Deficit Handstand Push Ups x Max reps 30 sec
Rest 30 sec
Deficit Handstand Push Ups x Max Reps 30 sec
Rest 30 sec
Strict Handstand Push Ups x Max Reps 30 sec
Rest 30 sec
Free Standing Handstand Hold x 30sec
*Kipping is allowed on the first 2 movements
*Deficit Height is to your shoulders on the Parrallettes or Plates