Essentials:
A.
10min EMOM
Overhead Squat x 1-3 reps

B.
2 Sets
Back Squat x 3-5 reps 82-87%
1 Set
Back Squat x 3-5 reps 77-82%
On the 3min Mark

C.
3 Rounds Each For Time:
No Push Up burpee Jumping Pull Up x 7 reps
Goblet Squat x 12 reps
No Push Up burpee Jumping Pull Up x 7 reps
Rest 4min

Fitness:
A.
10min
Build to a 1rm Overhead Squat

B.
2 Sets
Back Squat x 3-5 reps 82-87%
1 Set
Back Squat x 3-5 reps 77-82%
On the 3min Mark

C.
3 Rounds Each For Time:
Chest to Bar x 7 reps
Overhead Squat x 12 reps
Chest to Bar x 7 reps
Rest 4min
*R1 95/55 R2 115/65 R3 135/85

Performance:
A.
10min
Build to a 1rm Overhead Squat

B.
2 Sets
Back Squat x 3-5 reps 82-87%
1 Set
Back Squat x 3-5 reps 77-82%
On the 3min Mark

C.
3 Rounds Each For Time:
Chest to Bar x 10 reps
Overhead Squat x 15 reps
Chest to Bar x 10 reps
Rest 4min
*R1 115/85 R2 135/95 R3 155/105

Competitor Session 2:
A.
3 Sets
Alternating Dumbbell Full Snatch x 3 reps per Arm
Rest 2min

B.
3 Sets
Banded Mountain Climbers x 40 reps
Rest 3min

C.
10min EMOM
Airdyne x 12sec