Essentials:
A.
5 Sets
2 Arm Dumbbell Overhead Carry x 30 sec of work
On the 2 min Marks

Rest 5min

B.
For Time:
Deadlift x 15 reps 60%
Med Ball Overhead Walking Lunges x 20 reps per leg
Burpee Box Jumps x 25 reps
Wall Balls x 30 reps

Fitness:
A.
5 Sets
Nose to Wall Handstand Hold x 30sec of Work
On the 2 min Marks

Rest 5min

B.
For Time:
Deadlift x 15 reps 225/155
Med Ball Overhead Walking Lunges x 25 reps per leg 20/14
Burpee Box Jumps x 35 reps 24/20
Wall Balls x 45 reps 20/14

Performance:
A.
10min to work on Roll to Support on the Bar or On Rings

Rest 5min

B.
For Time:
Deadlift x 15 reps 315/205
Power Clean x 20 reps 225/155
Power snatch x 25 reps 135/95
Thruster x 30 reps 95/65
*1 Barbell*
+
Competitor Session 2:
10 Sets
Russian Dips x 5 reps
On the Min