Essentials:
A.
10 min EMOM
Vertical Med Ball Underhand Throw x 5 reps

B.
8min
Deadlift
Build to 85% for a single

C.
25 min AMRAP
Row x 250 meters
No Push Up Burpee x 12 Reps
Heavy Kettlebell Swing x 6 reps

Fitness:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 50% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 87% for a single

C.
25 min AMRAP
Row x 250 meters
No Push Up Burpee x 12 Reps
Power Snatch x 6 reps 135/105

Performance:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 50% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 90% for a single

C.
25 min AMRAP
Row x 250 meters
No Push Up Burpee x 12 Reps
Power Snatch x 6 reps 155/105
Competitor Session 2:
A.
2 sets
Reverse Hyper x 20 reps 25% 1RM BS

B.
Row x 25min Z1