Essentials:
A.
6 Sets
Back Squat x 6@60%, 4@65%, 2@70%, 6@65%, 4@70%, 2@75%
On the 2min Mark

Rest 5min

B.
5 Sets
Goblet Squats x 6 reps
Tempo @32×1
On the 2min Marks

Rest 5min

C.
For Reps:
Wall Balls x 3min
Thrusters x 3min
Row for Cal x 3min

Fitness:
A.
6 Sets
Back Squat x 3@70%, 2@75%, 1@80%, 3@75%, 2@80%, 1@85%
On the 2min Mark

Rest 5min

B.
5 Sets
Over Head Squats x 3 reps
On the 2min Marks

Rest 5min

C.
For Reps:
Wall Balls x 3min 20/14
Thrusters x 3min 75/55
Row for Cal x 3min

Performance:
A.
3 Sets
Over Head Snatch Grip Bar Bell Bulgarian Split Squats x 6 per leg
Each leg every 2min

Rest 5min

B.
5 Sets
Touch and Go Squat Snatch x 3 reps
Build to 70-75% of 1RM
On the 2min Marks

Rest 5min

C.
For Reps:
Wall Balls x 3min 20/14
Thrusters x 3min 95/65
Row for Cal x 3min
+
Competitor Session 2:
A.
3 Sets
Negative Lever x 5 reps
Rest 2min
B.
Spend 10min Working on Free standing Handstand