Essentials:
A.
5 Sets
Back Squat x 7 reps; Build in weight across sets
On the 2:30min
Or ADAPT

B.
For Time:
Row x 30 Cal
Shoulder to Overhead x 50 reps
Burpee x 30 reps
Goblet Squat x 50 reps
*10min Cap

Fitness:
A.
5 Sets
Back Squat x 7 reps 65%
On the 2:30min
Or ADAPT

B.
For Time:
Row x 40 Cal
Shoulder to Overhead x 40 reps 95/65
Bar Facing Burpee x 40 reps
Squat Clean x 40 reps 95/65
*10min Cap

Performance:
A.
5 Sets
Back Squat x 7 reps 55% + 80lbs of Chain
On the 2:30min
Or ADAPT

B.
For Time:
Row x 40 Cal
Shoulder to Overhead x 40 reps 95/65
Bar Facing Burpee x 40 reps
Squat Clean x 40 reps 95/65
*10min Cap

Competitor Session 2:
A.
10min EMOM
Pausing Dip Split Jerk x 1 Build to a moderate load

B1.
5 Sets
Reverse Hyper x 10 reps Heavy
Rest 1min
B2.
5 Sets
Kneeling Squat Jumps x 10 reps
Rest 1min
B3.
5 Sets Hip Thrust x 10 reps Heavy
Rest 1min
B4.
5 Sets
Deficit Bulgarian Split Squats x 5 reps per leg
Rest 1min