Essentials:
A.
5 Sets
Hip Thrust x 10 reps
Build in weight
On the 2:30min

B.
25min AMRAP
Run x 200 meters
Kettlebell Swing x 15 reps
Run x 200 meters
Inch Worm x 5 reps

Fitness:
A.
5 Sets
3 Position Power Clean (above Knee, Below Knee, Ground) 75%
Done as 3 singles
On the 2:30min

B.
25min AMRAP
Run x 200 meters
Kettlebell Swing x 15 reps 55/35
Run x 200 meters
Wall Walks x 5 reps

Performance:
A.
5 Sets
3 Position Power Clean (above Knee, Below Knee, Ground) 75%
Done as 3 singles
On the 2:30min

B.
25min AMRAP
Run x 200 meters
Kettlebell Swing x 15 reps 70/55
Run x 200 meters
Handstand Push Ups x 15 reps

Competitor Session 2:
A1.
3 Sets
Back Bend x 30 sec hold
Rest 1min
A2.
3 Sets
Skin the Cat on Rings x 5 reps
Rest 1min
A3.
3 Sets
Planche progression Hold x 20 sec
Rest 1min

B.
16min EMOM
Kettlebell Snatch x 8 reps 70/55
1. Right Arm
2. Left Arm