Essentials:
A.
Front Squat
10min
Build Up to 75% of your 1rm (+5lbs) and do a set of 5 reps; then drop the weight by 30 lbs and do a set of 9 reps

B.
DeadLift
10min
Build Up to 70% of your 1rm (+10lbs) and do a set of 5 reps; then drop the weight by 20 lbs and do 2 sets of 10 reps

C.
For Time:
50-40-30
Row for Cal
Wall Ball

Fitness:
A.
Front Squat
10min
Build Up to 85% of your 1rm (+5lbs) and do a set of 3 reps; then drop the weight by 30 lbs and do a set of 5 reps

B.
DeadLift
10min
Build Up to 75% of your 1rm (+10lbs) and do a set of 3 reps; then drop the weight by 30 lbs and do 2 sets of 8 reps

C.
For Time:
75-50-25
Row for Cal
Wall Ball 20/14

Performance:
A.
Front Squat
10min
Build Up to 85% (+5lbs) of your 1rm and do a set of 3 reps; then drop the weight by 30 lbs and do a set of 5 reps

B.
Sumo DeadLift
10min
Build Up to 80% of your 1rm (+10lbs) and do a set of 3 reps; then drop the weight by 60 lbs and do 2 sets of 8 reps

C.
For Time:
100-75-50
Row for Cal
Wall Ball 20/14
+
Competitor Session 2:
A.
5 Sets
Muscle Snatch x 2 reps @55% of 1RM Snatch (+5lbs)
Rest 2min

B1.
2 Sets
Single Arm Bench Row x 10 reps Per Arm
Rest 60sec
B2.
Glute Ham Raises x 10 reps
Rest 2min