Essentials:
A.
15min
EMOM
Hang Full Clean x 3 reps PVC or Training Bar or Empty Barbell

B.
15min AMRAP
Burpee Jumping Pull Up x 10 rep
Thruster x 10 rep

Fitness:
A.
15min
Full Clean and Jerk
Build up to 85% and perform 3 singles
-then-
Perform 3 singles at 90%
Rest at least 1 min between each single

B.
15min AMRAP
Muscle Up x 3 rep
Squat Clean and Jerk x 9 rep 135/95

Performance:
A.
15min
Full Clean and Jerk
Build up to 85% and perform 3 singles
-then-
Perform 3 singles at 90%
Rest at least 1 min between each single

B.
15min AMRAP
Muscle Up x 1 rep
Squat Clean and Jerk x 1 rep 165/115
Muscle Up x 2 rep
Squat Clean and Jerk x 2 rep 165/115
Muscle Up x 3 rep
Squat Clean and Jerk x 3 rep 165/115
Muscle Up x 4 rep
Squat Clean and Jerk x 4 rep 165/115
And so on…

Competitor Session 2:
A1.
3 Sets
Hollow Rock x 20 reps
Rest 30sec
A2.
3 Sets
Ring Kip x 10 reps
Rest 30sec
A3.
3 Sets
Strict Ring Dips x 5 reps
Rest 30 sec
A3.
3 Sets
Russian Dip x 5 reps
Rest 1min

B.
3 Sets
Weighted Pull Up x 1-3 reps
Rest as needed

C.
15min NOT an AMRAP
Airdyne x 1min
Farmers Carry right arm, Waiters Carry Left x 50ft
Farmers carry left arm, Waiter Carry Right x 50ft
Double KettleBell Front Squat x 10 reps
Turkish Get Up Right arm x 3 reps
Turkish Get Up Left arm x 3 reps