Essentials:
A.
8min EMOM
Odd: Right Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps
Even: Left Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps
B.
25min AMRAP
Man Maker x 1 reps
Inch Worms x 2 reps
Box Jump x 4 reps
Burpee x 8 reps
Fitness:
A.
8min EMOM
Odd: Right Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps
Even: Left Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps
B.
25min AMRAP
Full Clean x 1 reps 205/125
Bar Muscle Up x 2 reps
Box Jump x 4 reps 24/20
Bar Facing Burpee x 8 reps
Performance:
A.
8min EMOM
Odd: Right Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps
Even: Left Leg Dumbbell Single Leg RDL + Step Back Lunge x 5 reps
B.
25min AMRAP
Full Clean x 1 reps 245/155
Muscle Up x 2 reps
Box Jump x 4 reps 30/24
Bar Facing Burpee x 8 reps
Competitor Session 2:
A.
10min EMOM
Goblet Squat x 10 reps 70/55
B.
10min EMOM
Odd: Hip Thrust x 10 reps
Even: Hip extension with Barbell x 10 reps