Essentials:
A.
3 Sets
Tempo Ring Pulls x 10-14 reps 51×1
3 Sets
Tempo Incline Push Ups x 10-14 reps 51×1
On the 2:30min Mark
B.
For Time:
Run x 600 meters
Bar Facing Burpee x 30 reps
Ball Slam x 15 reps
Fitness:
A.
3 Sets
Weighted Pull Up x 4-6 reps
3 Sets
Handstand Push Ups x 5-7 reps (tempo 31×1)
On the 2:30min Mark
B.
For Time:
Run x 600 meters
Bar Facing Burpee x 30 reps
Power Clean x 15 reps 155/105
Performance:
A.
3 Sets
Weighted Pull Up x 4-6 reps
3 Sets
Strict Parallette Handstand Push Ups x 3-5 reps (Adjust depth to get in rep range)
On the 2:30min Mark
B.
For Time:
Run x 600 meters
Bar Facing Burpee x 30
Power Clean x 15 reps 165/115
Competitor Session 2:
A.
4 Sets
Single arm Kettlebell Swing x 30 reps per arm 55/44
Rest 3min
B1.
3 Sets
Heels to wall Handstand Shoulder Taps x 10 reps
Rest 1min
B2.
3 Sets
Freestanding Handstand Hold x 20 sec of work
Rest 1min
B3.
3 Sets
Handstand Walk x 50ft
Rest 5min
C.
3 Sets
Backbend Hold x 1min
Rest 3min