Essentials:
A1. Romanian Deadlift to knee; 5×5; OT 0,4,8,12,16min marks; tempo 30×1
A2. Strict DB press; 5×5; OT 2,6,10,14,18min marks; tempo 30×1
+
21-15-9
Dead lift
Push Ups

Fitness:
A1. Deadlift; 5×5; OT 0,4,8,12,16min marks; tempo 30×1
A2. Strict press; 5×5; OT 2,6,10,14,18min marks; from ground; tempo 30×1
+
21-15-9
Dead lift 155/105
14-10-3
HSPU

Performance:
A1. Dead lift; 5×5; OT 0,4,8,12,16min marks
A2. Strict press; 5×5; OT 2,6,10,14,18min marks; from ground
+
21-15-9
Dead lift 185/135
HSPU
+
Competitor session 2:
rest exactly 10 min
3 rounds for time:
15 kbs 1.5/1 pood
20 hand release push ups