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

For Time:
Wall Ball x 30 reps
Kettlebell Swing x 25 reps
Goblet Squat x 20 reps
Wall Ball x 30 reps
Kettlebell Swing x 25 reps
Front Squat x 10 reps 75%
*15 min Cap

Fitness:
A.
5 Sets
Back Squat x 5 reps 75%
On the 2:30min
Or ADAPT

B.
For Time:
Wall Ball x 50 reps 20/14
Squat Clean x 12 reps 70%
Squat Clean x 9 reps 75%
Wall Ball x 50 reps 20/14
Squat Clean x 6 reps 85%
Squat Clean x 3 reps 90%
*15 min Cap

Performance:
A.
5 Sets
Back Squat x 5 reps 65% +80lbs of chain
On the 2:30min
Or ADAPT

B.
For Time:
Wall Ball x 50 reps 20/14
Squat Clean x 12 reps 185/135
Squat Clean x 9 reps 225/155
Wall Ball x 50 reps 20/14
Squat Clean x 6 reps 245/175
Squat Clean x 3 reps 275/185
*15 min Cap

Competitor Session 2:
A.
5 Sets
Reverse Hyper x 10 reps Heavy
Rest 1min
A2.
5 Sets
Kneeling Squat Jumps x 10 reps
*Add height if Possible (Jump to stacked mats or box)
Rest 1min
A3.
5 Sets Hip Thrust x 10 reps Heavy
Rest 1min
A4.
5 Sets
Deficit Bulgarian Split Squats x 5 reps per leg
*Add weight if possible
Rest 1min

B.
10min EMOM
Pausing Dip Split Jerk x 1 Build to a moderate load