Essentials:
A.
12min
Every 30 sec
Weighted Vertical Jump x 4 rep 5-15lbs

B.
2 Rounds For Time:
Row x 500 meters
Single Unders x 100 reps
Plate overhead walking Lunge x 50 reps
Incline Push Up x 25 reps
Burpees x 12 reps

Fitness:
A.12min
Every 20 sec
Power Snatch x 1 rep
Min 0-4 62%
Min 4-8 67%
Min 8-12 72%

B.
2 Rounds For Time:
Row x 500 meters
Double Unders x 42 reps
Dumbbell Overhead Squat x 30 reps 50/35
Handstand Push Up x 18 reps
Muscle Up x 6 reps

Performance:
A.12min
Every 20 sec
Power Snatch x 1 rep
Min 0-4 62%
Min 4-8 67%
Min 8-12 72%

B.
2 Rounds For Time:
Row x 500 meters
Double Unders x 40 reps
Dumbbell Overhead Squat x 30 reps 70/55
Handstand Push Up x 20 reps
Muscle Up x 10 reps

Competitor Session 2:
A.
5 Sets
Snatch High Pulls x 3 reps
Rest 2min

B.
3 Sets
Single Arm Dumbbell Overhead Step Back Lunge x 5 reps per Arm

C.
14min
Every 30 sec
1. Kettlebell Snatch R x 5 reps
2. Kettlebell Snatch L x 5 reps