Essentials:
A.
10 min EMOM
Snatch Deadlift x 3
Hang Power Snatch x 3 reps
Overhead Squat x 3 reps

B.
5 Sets
Goblet Squat x 15 reps
Ring Pull x 10 reps
Run x 200 meters
Ring Pull x 10 reps
Goblet Squat x 15 reps
Rest 2min

Fitness:
A.
10 min EMOM
Power Snatch x 3 reps
Hang Squat Snatch x 3 reps
Overhead Squat x 3 reps
RX: 75/55
RX+: 95/65

B.
5 Sets
Goblet Squat x 15 reps 55/35
Pull Ups x 10 reps
Run x 200 meters
Pull Ups x 10 reps
Goblet Squat x 15 reps 55/35
Rest 2min
RX+: (70/55)(Strict Pull Up x 10/7)

Performance:
A.
10 min EMOM
Power Snatch x 3 reps
Hang Squat Snatch x 3 reps
Overhead Squat x 3 reps
115/75

B.
5 Sets
Goblet Squat x 15 reps 70/55
Strict Pull Ups x 10/7 reps
Run x 200 meters
Strict Pull Ups x 10/7 reps
Goblet Squat x 15 reps 70/55
Rest 2min