Essentials:
A.
5 Sets
Front Squat x 3 reps Build to a heavy
Pause at bottom of first rep on each set
On the 2:30min
Or
ADAPT

B.
For Time:
18-15-12
Shoulder to Overhead
Goblet Squat

Fitness:
A.
5 Sets
Front Squat x 3 reps @90% of Clean
Pause at bottom of first rep on each set
On the 2:30min
Or
ADAPT

B.
For Time:
Shoulder to Overhead x 12 reps 155/105
Goblet Squat x 15 reps 70/55
Shoulder to Overhead x 9 reps 175/115
Goblet Squat x 12 reps 70/55
Shoulder to Overhead x 6 reps 195/125
Goblet Squat x 9 reps 70/55

Performance:
A.
5 Sets
Front Squat x 3 reps @90% of Clean
Pause at bottom of first rep on each set
On the 2:30min
Or
ADAPT

B.
For Time:
Shoulder to Overhead x 12 reps 185/125
Stone Squat x 15 reps 115/75
Shoulder to Overhead x 9 reps 205/140
Stone Squat x 12 reps 115/75
Shoulder to Overhead x 6 reps 225/155
Stone Squat x 9 reps 115/75

Competitor Session 2:
A1.
3 Sets
Double Kettlebell Front Rack Step Up x 10 per Leg
Rest 30sec
A2.
3 Sets
Single Arm Dumbbell Bench Press x 7 reps per arm
Rest 30sec
A3.
3 Sets
Handstand Pike Up with Bench Slide x 5 reps
Rest 3min

B.
3 Sets
Pegboard x 3 reps as fast as possible
Rest as needed

C.
5 Sets
Handstand Walk x 25 meters as fast as possible
Rest 90sec