Essentials:
A.
21-15-9
Lying Leg Raise
Box Jump
Rest 7min
B.
AMRAP 15min
KettleBell Swing x 15 reps
Single Unders x 90 reps
Rest 7min
C.
Mobility Squat Hold x 4min
Fitness:
A.
21-15-9
Toes to Bar
Box Jump 24/20
Rest 7min
B.
AMRAP 15min
KettleBell Swing x 15 reps 55/35
Double Unders x 45 reps
Rest 7min
C.
Mobility Squat Hold x 4min
Performance:
A.
21-15-9
Toes to Bar
Burpee Box Jump 20”
Rest 7min
B.
AMRAP 15min
UnBroken KettleBell Swing x 15 reps 55/35
Unbroken Double Unders x 45 reps
*If Broken at all start over from rep 1 of that movement for that round*
*Kettlebell needs to be perfectly vertical
Rest 7min
C.
Mobility Squat Hold x 4min
+
Competitor Session 2:
A.
Spend 15min Building to a 1 RM Pausing Split Jerk
*Only pause 1 sec on the dip*
B.
5min AMRAP
Muscle Ups