Essentials:
A.
3 Sets
Front Squat x 9 Reps 55%
On the 3min Marks

B.
For Time:
Run x 400 meters
V-Ups x 30 reps
Run x 400 Meters
Sumo Deadlift High Pull x 30 reps
Run x 400 Meters
Single Unders x 120 reps
Run x 400 Meters
Goblet Squat x 30 reps

Fitness:
A.
3 Sets
Front Squat x 9 Reps 55%
On the 3min Marks

B.
For Time:
Run x 400 meters
Toes to Bar x 30 reps
Run x 400 Meters
Sumo Deadlift High Pull x 30 reps 95/65
Run x 400 Meters
Double Unders x 60 reps
Run x 400 Meters
Overhead Squat x 30 reps 95/65

Performance:
A.
3 Sets
Front Squat x 9 Reps 55%
On the 3min Marks

B.
For Time:
Run x 400 meters
Toes to Bar x 40 reps
Run x 400 Meters
Sumo Deadlift High Pull x 40 reps 115/75
Run x 400 Meters
Double Unders x 80 reps
Run x 400 Meters
Overhead Squat x 40 reps 115/75
+
Competitor Session 2:
A.
EMOM x 15min
Snatch x 1 rep 65% with 3 sec Pause in Squat

B.
6min EMOM
ODD: No Load Back Extension x 15 reps
EVEN: Dumbbell Skull Crushers x 15 reps

C.
Run x 200 meters
Rest 1min
Run x 400 meters
Rest 2min
Run x 600 meters
Rest 3min
Run 800 meters