Essentials:
A.
3 Sets
Back Squat x 5 reps build in weight each set
Tempo 4040
3 Sets
Back Rack Deficit Step Back Lunge x 5 reps per leg
Tempo 4040
Build in weight each set
On the 2:30min Marks
Or
ADAPT
B.
8 Rounds For Time:
Rope Sit to Stand x 6 reps
Front Squat x 2 80% (from Rack)
Fitness:
A.
3 Sets
Back Squat x 5 reps build in weight each set
Tempo 4040
3 Sets
Back Rack Deficit Step Back Lunge x 5 reps per leg
Tempo 4040
Build in weight each set
On the 2:30min Marks
Or
ADAPT
B.
8 Rounds For Time:
Rope Climb x 2 reps
Squat Clean x 2 reps 85%
Performance:
A.
3 Sets
Back Squat x 5 reps build in weight each set
Tempo 4040
3 Sets
Back Rack Deficit Step Back Lunge x 5 reps per leg
Tempo 4040
Build in weight each set
On the 2:30min Marks
Or
ADAPT
B.
8 Rounds For Time:
Rope Climb x 2 reps
Squat Clean x 2 reps 265/175
Competitor Session 2:
A.
5 Sets
Glute Ham Raise x 10 reps
Rest 90 sec
B.
4 Sets
Front Rack Kettlebell Duck Walk x 50ft
Rest 2min
C.
6 Sets
Assault Bike x 20 sec Sprint
Rest 2:10
Between rounds 3 and 4 rest 5:10