Essentials:
A.12 min EMOM
Push Press x 3 reps
Build in weight

B.
5 Sets each for Time:
Row x 12 cal
Dumbbell Front Rack Walking Lunge x 10
Dumbbell Shoulder to Overhead x 8
Rest 2min

Fitness:
A.12 min EMOM
Push Press + Push Jerk + Split Jerk x 1 complex
Build in weight

B.
5 Sets each for Time:
Row x 12 cal
Dumbbell Front Rack Walking Lunge x 10 50/35
Dumbbell Shoulder to Overhead x 8 50/35
Rest 2min

Performance:
A.12 min EMOM
Pausing Split Jerk x 1 rep 75-80%

B.
5 Sets each for Time:
Row x 12 cal
Dumbbell Front Rack Walking Lunge x 10 55/35
Dumbbell Shoulder to Overhead x 8 55/35
Rest 2min

Competitor Session 2:
A1.
3 Sets
Alternating Single Leg Goblet Front Rack Box Jump Up x 8 reps per leg
Rest 1min
A2.
3 Sets
L-Sit Lift overs x 20 reps
Rest 1min
A3.
Star Plank on Rings x 20sec per side
Rest 1min

B.
3 Sets
Front Rack Double Kettlebell Wall Sit x 60 sec
Rest 90 sec

C.
3 Sets
Kneeling Dumbbell Press x 5 per arm
Rest 2min