Essentials:
A.
5 Sets
Arms out Front Squat x 5 reps
On the 2:30min

B.
5 Sets
Clean Deadlift + RDL x 7+7 reps
On the 2min Marks

C.
7min AMRAP
Incline Push Up x 9 reps
Thruster x 6 reps

Fitness:
A.
5 Sets
Arms out Front Squat x 3 reps
On the 2:30min

B.
5 Sets
Clean Deadlift+Hang Power Clean from above Knee and FS+Hang Power Clean Below knee and FS+Power Clean from Ground and FS x 1+2+1+1 reps
On the 2min Marks

C.
7min AMRAP
Muscle Ups x 3 Reps or Toes to Bar x 6 reps
Thruster x 3 reps 165/105

Performance:
A.
5 Sets
Arms out Front Squat with 40lbs of Chain x 3 reps
On the 2:30min

B.
5 Sets
Touch and Go Squat Clean x 3 reps
On the 2min Marks

C.
7min AMRAP
Muscle Up x 3 reps
Thruster x 3 reps 205/130
+
Competitor Session 2:
A.
5 Sets
Single leg Extension x 20 reps per leg
Rest as needed between sets

B.
4 Sets
Belt Squats x 6 reps
Rest 2min