Essentials:
A.
5 Sets
Front Squat x 3 reps Build to a heavy
Pause at bottom of first rep on each set
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Row x 10 cal
Shoulder to Overhead x 10 reps
Hanging Knee Raises x 10 reps
Row x 10 Cal
Inch Worm x 10 reps
Sit Up x 10 reps
*30min cap
Fitness:
A.
5 Sets
Front Squat x 3 reps @95% of Clean
Pause at bottom of first rep on each set
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Row x 12 cal
Shoulder to Overhead x 11 reps 95/65
Toes to Bar x 10 reps
Row x 12 Cal
Handstand Push Up x 11 reps
Sit Up x 10 reps
*30min cap
Performance:
A.
5 Sets
Front Squat x 3 reps @95% of Clean
Pause at bottom of first rep on each set
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Row x 15 cal
Shoulder to Overhead x 15 reps 95/65
Toes to Bar x 10 reps
Ski x 15 Cal
Deficit Kipping Handstand Push Up x 15 reps 3/2”
GHD Sit Up x 10 reps
*30min cap
Competitor Session 2:
A1.
3 Sets
Double Kettlebell Front Rack Step Up x 10 per Leg
Rest 30sec
A2.
3 Sets
Single Arm Dumbbell Bench Press x 7 reps per arm
Rest 30sec
A3.
3 Sets
Handstand Pike Up with Bench Slide x 5 reps
Rest 3min
B.
2 Sets
Pegboard x 5 reps as fast as possible
Rest as needed
C.
5 Sets
Handstand Walk x 45 feet as fast as possible
Rest 90sec