Essentials:
A.
For Time:
20-10-5
Thruster
Bar Facing Burpee
Fitness:
A.
For Time:
20-10-5
Thruster 95/65
Burpee Pull Up
Performance:
A.
For Time:
20-10-5
Thruster 95/65
9/6-6/4-3/2
Muscle Up
+
Competitor Session 2 (Done prior to above work)
5 Sets
Push Press x 5 reps +70% of 1RM