Essentials:
A1. Plank Hold; 60sec x2; rest 10sec
A2. Side Plank; 30sec x2; Rest 2min
B. Three sets for max reps of:
60 seconds of DB Shoulder to Overhead
Rest 2 minutes
+
AMRAP 4min
10 Ring Row
10 Push Ups
Rest 3min
AMRAP 4min
20 Wall Balls
10 Sit Ups

Fitness:
A1. Hand Stand Hold; 60sec x2; rest 10sec
A2.V Sit; 30sec x2; Rest 2min
B. Three sets for max reps of:
60 seconds of Shoulder to Overhead (115/75 lbs)
Rest 2 minutes
+
AMRAP 4min
10 Pull Ups
5 HSPU
Rest 3min
AMRAP 4min
20 Wall Balls 20/15
10 T2B

Performance:
A1. Hand Stand Hold; 60sec x2; rest 10sec
A2.L-Sit; 30sec x2; Rest 2min
B. Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
+
AMRAP 4min
10 C2B
10 HSPU
Rest 3min
AMRAP 4min
20 Wall Balls 30/20
10 T2B
+
Competitor Session 2:
A. Burpee Muscle Ups; 7/5 for time x3; rest 2min