Essentials:
A.
3 Sets
Deadlift x 7,5,3 reps 70,77,85%
On the 3min Marks
B.
4 Rounds For Time:
Dumbbell Burpee x 8 reps
Kettlebell Swing x 14 reps
Fitness:
A.
3 Sets
Deadlift x 7,5,3 reps 70,77,85%
On the 3min Marks
B.
4 Rounds For Time:
Bar Muscle Up x 4 reps
Power Clean x 7 reps 80%
Performance:
A.
3 Sets
Deadlift x 7,5,3 reps 70,77,85%
On the 3min Marks
B.
4 Rounds For Time:
Bar Muscle Up x 7 reps
Power Clean x 7 reps 80%
Competitor Session 2:
A.
5 Sets
Free standing Head Stand x 45 sec
Free standing Handstand Attempts x 5 reps
Straddle to HS attempts x 5 reps
Rest 2 min
B1.
3 Sets
Russian KBS x 50 reps 70/55
Rest 1min
B2.
3 Sets
GHD Raise x 10 reps
Rest 2min
C.
10min Airdyne 85-95%