Essentials:
A.
5 Sets
Incline Push Up Cluster x 10.10 reps
Rest 20sec
On the 2min Marks

Rest 3min

B.
For Time:
21-18-15-12
Dumbbell Snatch
Wall Ball
Burpees

Fitness:
A.
5 Sets
Dips Cluster x 3.3 reps
Rest 20sec
On the 2min Marks

Rest 3min

B.
For Time:
21-18-15-12
Power Snatch x 95/65
Wall Ball 20/14
Burpees

Performance:
A.
5 Sets
Russian Dips x 8-12 reps
On the 2min Marks

Rest 3min

B.
For Time:
21-18-15-12
Deadlift x 275/185
Wall Ball 20/14
Burpees
+
Competitor Session 2
30min Row @ Easy pace