Essentials:
A.
3 Sets
Front Squat x 5 reps @ Tempo 4040
Build in Weight
3 Sets
Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo 4040
Build in Weight
On the 2:30min Mark
Or
ADAPT
B.
Yearly Bench Mark
Cindy
20min AMRAP
Pull Up x 5 reps
Push Up x 10 reps
Air Squat x 15 reps
-Or-
Marry
20min AMRAP
Handstand Push Up x 5 reps
Alternating One Legged Squats x 10 reps
Pull Up x 15 reps
Fitness:
A.
3 Sets
Front Squat x 5 reps @ Tempo 4040
Build in Weight
3 Sets
Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo 4040
Build in Weight
On the 2:30min Mark
Or
ADAPT
B.
Yearly Bench Mark
Cindy
20min AMRAP
Pull Up x 5 reps
Push Up x 10 reps
Air Squat x 15 reps
-Or-
Marry
20min AMRAP
Handstand Push Up x 5 reps
Alternating One Legged Squats x 10 reps
Pull Up x 15 reps
Performance:
A.
3 Sets
Front Squat x 5 reps @ Tempo 4040
Build in Weight
3 Sets
Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo 4040
Build in Weight
On the 2:30min Mark
Or
ADAPT
B.
Yearly Bench Mark
Cindy
20min AMRAP
Pull Up x 5 reps
Push Up x 10 reps
Air Squat x 15 reps
-Or-
Marry
20min AMRAP
Handstand Push Up x 5 reps
Alternating One Legged Squats x 10 reps
Pull Up x 15 reps
Competitor Session 2:
A1.
3 Sets
Hollow Rock x 30 reps
Rest 1min
A2.
3 Sets
Ring Kip x 10 reps
Rest 1min
A3.
3 Sets
Low Ring Muscle Up Transition with Box x 7 reps
Rest 1min
B.
3 Sets
Front Rack Step Out Hold x 20 sec 110% of Front Squat
Rest 2min
C.
3 Sets
Double Kettlebell Front Squat x 35 Unbroken Reps
Rest 2min