Essentials:
A.
9min EMOM
1.Right Side Plank x 30 sec
2. Left Side Plank x 30 sec
3. V-Ups x 10 reps
9min EMOM
1. Turkish Get Up x 1 reps per arm
2. Overhead KB Carry x 50ft per arm
3. Goblet Squat x 10 reps
B.
3 Rounds For Time:
Man Makers x 5 reps
Kettlebell Swing x 25 reps
Single Unders x 50 reps
Fitness:
A.
9min EMOM
1.Right Side Plank x 1min
2. Left Side Plank x 1min
3. V-Ups x 10 reps
9min EMOM
1. Turkish Get Up x 2 reps per arm
2. Overhead KB Carry x 50ft per arm
3. Kettlebell Overhead Squat x 5 reps per arm
B.
3 Rounds For Time:
Burpee Bar Muscle Up x 5 reps
Hang Clean and Jerk x 25 reps 95/65
Double Unders x 50 reps
Performance:
A.
9min EMOM
1.Right Side Plank x 1min
2. Left Side Plank x 1min
3. V-Ups x 10 reps
9min EMOM
1. Turkish Get Up x 2 reps per arm
2. Overhead KB Carry x 50ft per arm
3. Kettlebell Overhead Squat x 5 reps per arm
B.
3 Rounds For Time:
Bar Muscle Up x 10 reps
Hang Clean and Jerk x 25 reps 95/65
Double Unders x 50 reps
Competitor Session 2:
A.
10min EMOM
3 Ring Kips + 2 Muscle Ups + 3 Ring Dips
B.
20min EMOM
1. Ski x 12 cal
2. Bar facing Burpee x 10 reps