Essentials:
A.
10min EMOM
1. Kettlebell Single Arm Standing Press x 3 reps per Arm
2. Bent Over Single Arm Row x 5 reps per Arm

B.
9 Rounds For Time:
Deadlift x 4 reps
Box Jump x 5 reps
Incline Push Up x 6 reps

Fitness:
A.
10min EMOM
1. Kettlebell Push Press x 3 reps per Arm
2. Bent Over Single Arm Row x 5 reps per Arm

B.
9 Rounds For Time:
Deadlift x 4 reps 185/125
Hang Power Clean x 3 reps 185/125
Shoulder to Overhead x 2 reps 185/125

Performance:
A.
10min EMOM
1. Kettlebell Push Press x 3 reps per Arm
2. Bent Over Single Arm Row x 5 reps per Arm

B.
9 Rounds For Time:
Deadlift x 4 reps 205/145
Hang Power Clean x 3 reps 205/145
Shoulder to Overhead x 2 reps 205/145

Competitor Session 2:
A.
Split Jerk
Work Up to a heavy single in 10min or less

B.
3 Sets
GHD Hip Extension x 10 reps
Rest 90 sec

C.
2 Sets
Bike x 5min
Farmers Carry x 2min Light weight
Barbell on Back carry x 1min moderate weight