Essentials:
A.
5 Sets
Front Squat x 7 reps build up
On the 2:30min
Or ADAPT

B.
21-15-9
Shoulder to Overhead
Knee Ups
Bar Facing Burpee

Fitness:
A.
5 Sets
Front Squat x 7 reps 65%
On the 2:30min
Or ADAPT

B.
21-15-9
Shoulder to Overhead 115/75
Toes to Bar
Bar Facing Burpee

Performance:
A.
5 Sets
Front Squat with chains (40lbs) x 7 reps 60%
On the 2:30min
Or ADAPT

B.
21-15-9
Shoulder to Overhead 135/95
Toes to Bar
Bar Facing Burpee

Competitor Session 2:
A.
4 Sets
Dumbbell Push Press x 20 reps
Rest 3min

B.
15min Not AMRAP
Ring Plank x 1min
Row x 250 meters
Right Side plank x 1min
Left Side Plank x 1min
Ski x 200 meters