Essentials:
A.
12 min
Min 1, 4, 7, 10 Kettlebell Swing x 10 reps
Min 2, 5, 8, 11 No Push up Burpee x 10 reps
Min 3, 6, 9, 12 Box Jump x 10 reps

Rest Exactly 5min

B.
30 Sets
Deadlift x 2 rep @ 65%
On the 20 sec Marks

Rest 5min

C.
Mobility Squat Hold x 3min

Fitness:
A.
Take 12min to Build Up to a Heavy Hang Power Clean Single from above the knee

Rest Exactly 5min

B.
30 Sets
Power Clean x 1 rep @ 75% of A (This is from the ground)
On the 20 sec Marks

Rest 5min

C.
Mobility Squat Hold x 3min

Performance:
A.
Take 12min to Build Up to a 1 RM High Block Power Clean

Rest Exactly 5min

B.
30 Sets
Power Clean x 1 rep @ 90% of A (This is from the ground)
On the 20 sec Marks

Rest 5min

C.
Mobility Squat Hold x 3min
+
Competitor Session 2:
Not For Time:
Negative Front Lever x 30 reps