Essentials:
A.
10 Sets
Back Squat x 3 reps 50%
On the min

B.
10 rounds
Man Makers x 3 rep
Goblet Squat x 7
Single Unders x 50 reps

Fitness
A.
10 Sets
Back Squat x 3 reps 50%
On the min

B.
10 rounds
Man Makers x 3 rep 35/25
Hang Squat Clean x 7 95/65
Double Unders x 35 reps

Performance
A.
10 Sets
Back Squat x 3 reps 50%
On the min

B.
15 rounds
Legless rope Climb x 1 rep
Thruster x 7 reps 95/65
Double Unders x 35 reps

Competitor Session 2:
A.
5 Sets
Pausing (3 sec) Vertical position Hang Clean x 3 reps @50%
On the 2min

B.
10min EMOM
Odd: Strict MU x 1-2 reps
Even: Barbell on Back Hold x 25sec 450/315

C.
1 Set
Leg Curl x 75 reps