Essentials:
A.
5 Sets
Hang Power Clean x 10 reps pvc/training bar/empty barbell
On the 2:30min

B.
For Time:
Kettlebell Swing x 70 reps
Box Step Overs x 70 reps

Fitness:
A.
5 Sets
3 Clean Deadlifts + 1 Floating Power Clean 75% +15-20lbs
On the 2min

B.
For Time:
Kettlebell Swing x 70 reps 55/35
Box Jump Overs x 70 reps 24/20

Performance:
A.
5 Sets
3 Clean Deadlifts + 1 Floating Power Clean 75% +15-20lbs
On the 2min

B.
For Time:
Kettlebell Swing x 70 reps 70/55
Box Jump Overs x 70 reps 24/20

Competitor Session 2:
A.
5 Sets
Free standing Head Stand x 45 sec
Free standing Handstand Attempts x 5 reps
Straddle to HS attempts x 5 reps
Rest 2 min

B1.
3 Sets
Weighted GHD Back Extensions x 12 reps
Rest 1min
B2.
3 Sets
GHD Raise x 10 reps
Rest 2min

C.
3 Sets
Airdyne Sprint x 2min 85-90%
Rest 4min