Essentials:
A.
5 Sets
Front Squat x 3 reps Build weight on each set
Pause 2 sec on first rep of each set
On the 2:30min
Or
ADAPT

B.
4 Rounds For Time:
Shoulder to Overhead x 16 reps
Hanging Knee Raises x 16 reps
Russian Kettlebell Swing x 16 reps

Fitness:
A.
5 Sets
Front Squat x 3 reps 95% of Clean
Pause 2 sec on first rep of each set
On the 2:30min
Or
ADAPT

B.
For Time:
Shoulder to Overhead x 16 reps 45%
Toes to Bar x 16 reps
Shoulder to Overhead x 8 reps 55%
Toes to Bar x 16 reps
Shoulder to Overhead x 4 reps 65%
Toes to Bar x 16 reps
Shoulder to Overhead x 2 reps 75%
Toes to Bar x 16 reps

Performance:
A.
5 Sets
Front Squat x 3 reps 95% of Clean
Pause 2 sec on first rep of each set
On the 2:30min
Or
ADAPT

B.
For Time:
Shoulder to Overhead x 16 reps 160/100
Toes to Bar x 16 reps
Shoulder to Overhead x 8 reps 190/120
Toes to Bar x 16 reps
Shoulder to Overhead x 4 reps 220/140
Toes to Bar x 16 reps
Shoulder to Overhead x 2 reps 250/160
Toes to Bar x 16 reps

Competitor Session 2:
A.
5 Sets
Double Kettlebell Deficit Step Back Lunge x 10 reps per leg
Rest 2min

B.
5 Sets
Single arm Kettlebell Push Press x 5 reps per arm
Rest 2min

C.
3 Sets
At 85%
Ski x 75 cal
Rest to Work 1:1