Essentials
A.
12min EMOM
Jump Squat x 7 reps

or ADAPT

B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77%
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72%
On the 3min Mark

C.
7min AMRAP
Goblet Squat x 5 reps 95/65
Kettlebell Step Back Lunge x 6 reps per leg 95/65
Toes to Bar x 7 reps

Fitness
A.
12min
Full Clean
Build to a 1rm

or ADAPT

B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77%
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72%
On the 3min Mark

C.
7min AMRAP
Thruster x 5 reps 95/65
Front Rack Step Back Lunges x 6 reps per leg 95/65
Toes to Bar x 7 reps

Performance:
A.
12min
Full Clean
Build to a 1rm

B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77%
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72%
On the 3min Mark

C.
7min AMRAP
Thruster x 5 reps 95/65
Front Rack Step Back Lunges x 7 reps per leg 95/65
Toes to Bar x 9 reps

Competitor Session 2:
A.
2 Sets
Shoulder press x 5 rep

B.
Walking Sled Drag and Farmers Carry x 100 meters
Work to rest 1 to 1