Essentials:
A.
10min EMOM
Odd: Push Press x 1 rep
Even: Lying Leg Lifts x 5-10 reps

or ADAPT

B.
3 Rounds For Time:
Kettlebell Swing x 25 reps
Burpees x 25 reps

Fitness:
A.
10min EMOM
Odd: Split Jerk x 1 reps 50-60% of Clean
Even: Toes to Bar x 5-10 reps

or ADAPT

B.
3 Rounds For Time:
Kettlebell Swing x 25 reps 55/35
Burpees x 25 reps

Performance:
A.
10min EMOM
Odd: Push Jerk x 1 reps 185-225/125-145
Even: Toes to Bar x 10-15 reps

B.
3 Rounds For Time:
Kettlebell Swing x 25 reps 70/55
Burpees x 25 reps

Competitor Session 2:
A.
4 Sets
Bent Over Row x 8 reps
Double KB Overhead walk x 50 meters 55/45
Rest 2min

B.
3 Sets
Row x 1000 meters
Rest 5min