Essentials:
A.
5 Sets
Goblet Squat x 12 reps
On the 2min
Or
ADAPT
B.
For Time:
Bar Facing Burpee x 21 reps
Overhead Squat x 15 reps
Burpee Jumping Pull Up x 9 reps
Fitness:
A.
5 Sets
Single Arm Overhead KettleBell Squat x 4 reps per arm
On the 2min
Or
ADAPT
B.
For Time:
Bar Facing Burpee x 21 reps
Full Snatch x 15 reps 95/65
Burpee Chest to Bar x 9 reps
Performance:
A.
5 Sets
Belt Squat x 8 reps
On the 2min
Or
ADAPT
B.
For Time:
Bar Facing Burpee x 21 reps
Full Snatch x 15 reps 95/65
Muscle Up x 9 reps
Competitor Session 2:
A.
Airdyne x 30min Z1
B.
10min EMOM
Strict Seated Muscle Up x 1-2 rep
A. 15, 25, 35, 44, 55#
B. 4:00 Rx (back felt tight worming down to do burpees, UB on snatches)