Essentials:
A. In 5 sets or less build up to a heavy but fast Goblet Squat for 5 reps. This is not maximal. (7min time cap)
B. Deadlift @31×1; 8-10reps OT 3min for 15min (5 sets)
+
5 rounds for time:
Row 500m or 400m Run
10 no push up burpee

Fitness:
A. In 5 sets or less build up to a heavy but fast Front Squat. This is not maximal. (7min time cap)
B. Deadlift @31×1; 4-5reps OT 3min for 15min (5 sets)
+
5 rounds for time:
Row 500m or 400m Run
10 no push up burpee tuck jumps

Performance:
A. In 5 sets or less build up to a heavy but fast Front Squat for 5 reps. This is not maximal. (7min time cap)
B. Clean grip deadlift @31×1; 4-5reps OT 3min for 15min (5 sets)
+
5 rounds for time:
Row 500m
10 no push up burpee tuck jumps
+
Competitor session 2:
DB power snatch; 10 for time 85-100#; rest 2 min x5 (alt per rep)