Essentials:
A.
3 Rounds Not For Time:
Kettlebell Goblet Cossack Squat x 3 per leg; Pause 3 sec at bottom
Dumbbell Overhead Squat x 3 Per Arm; Pause 5 sec at Bottom
Rower Plank Roll Out x 6 reps

B.
4 Sets
Assault Bike x 10/5 cal
Back Squat x 10 reps 40%
Rest ~2:30min

Fitness:
A.
3 Rounds Not For Time:
Kettlebell Goblet Cossack Squat x 3 per leg; Pause 3 sec at bottom
Dumbbell Overhead Squat x 3 Per Arm; Pause 5 sec at Bottom
Rower Plank Roll Out x 6 reps

B.
4 Sets
Assault Bike x 10/7 cal
Back Squat x 10 reps 155/105
Rest ~2:30min

Performance:
A.
3 Rounds Not For Time:
Pistol x 3 per leg; Pause 3 sec at bottom
Dumbbell Overhead Squat x 3 Per Arm; Pause 5 sec at Bottom
Ring Plank Out x 6 reps

B.
4 Sets
Back Squat x 10 reps 185/135
Sled Push x 10 meters 315/225
Rest 2:30min

Competitor Session 2:
A.
15min EMOM
Pausing above Knee (3 sec) Squat Snatch x 1 reps 135/95

B.
4 Sets
Double Kettlebell Sots Press x 5 reps per Arm
Rest 90 sec

C.
4 Sets
L-Sit Flutter Kicks x 30 reps
Rest 1min