Essentials:
A.
5 Sets
Goblet Squat Hold x 45sec
On the 2min
Or
ADAPT

B.
10min
Deadlift
Build up to 75-80% for 1 rep

C.
3 Rounds For Time:
Deadlift x 33 reps
Wall Ball x 27 reps
Box Jump Step Down x 21 reps

Fitness:
A.
5 Sets
Clean + 2 Front Squats + Jerk
Start at 65% and Build Up to 77%(+5lbs)
On the 2min
Or
ADAPT

B.
10min
Deadlift
Build up to 80-85% for 1 rep

C.
3 Rounds For Time:
Deadlift x 33 reps 75/55
Wall Ball x 27 reps 20/14
Box Jump Step Down x 21 reps 24/20

Performance:
A.
5 Sets
Clean + 2 Front Squats + Jerk
Start at 70% and Build Up to 82%(+5lbs)
On the 2min

B.
10min
Deadlift
Build up to 85-90% for 1 rep

C.
3 Rounds For Time:
Deadlift x 33 reps 95/65
Wall Ball x 27 reps 20/14
Box Jump Step Down x 21 reps 30/24

Competitor Session 2:
A.
2 Sets
Barbell On Back Sorensen Hold x 1min
Rest 3min

B.
3 Sets
Bar Muscle Up x 3 reps
*On Third set Max Unbroken Reps

C.
4 Sets
Run x 200 meters
Rest 1min
Run x 400 meters
Rest 1min