Essentials:
A.
15min
Build Up to 77% of your Deadlift and perform one rep at that load
-Then-
Drop weight by 20% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground)

B.
6min AMRAP
Kettlebell Swing x 9 reps
Burpee Jumping Pull Up x 3 reps

Fitness:
A.
15min
Build Up to 82% of your Deadlift and perform one rep at that load
-Then-
Drop weight by 20% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground)

B.
6min AMRAP
Kettlebell Swing x 9 reps 70/55
Bar Muscle Up x 3 reps

Performance:
A.
15min
Build Up to 80% (+40lbs of chain) of your Deadlift and perform one rep at that load
-Then-
Drop weight by 20% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground)

B.
6min AMRAP
Kettlebell Swing x 9 reps 70/55
Muscle Up x 3 reps

Competitor Session 2:
A1.
3 Sets
Reverse Hyper x 20 reps
Rest 30sec
A2.
Seated Goodmornings x 20 reps
Rest 30sec
A3.
Staggered Stance Banded Side Shuffle x 20 meters (10 meters each foot)
Rest 30sec
A4.
GH Hip Extension + Glute Ham Raise x 10 reps
Rest 3min

B.
3 Sets
Bent Over Row x 5 reps
Rest 2min

C.
7 Sets
L-Sit x 50% of max time
Rest 1min