Essentials:
A.
Two sets for quality, not time, of:
Plank Hold x 60 seconds
Hollow body x 30 seconds

B.
Back squat;4-6 x10; OT 3min; tempo 32×1

C.
3 Rounds for times of:
Row 20 Calories
80 Singles
Rest 3min

Fitness:
A.
Two sets for quality, not time, of:
Handstand Hold x 60 seconds
V-Sit x 30 seconds

B.
Back squat Cluster; 2.2.2.2.2 x6; rest 25sec/OT 5min

C.
3 Rounds for times of:
Row 20 Calories
40 Double-Unders
Rest 3min

Performance:
A.
Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30 seconds

B.
Front squat Cluster; 2.2.2.2.2 x6; rest 25sec/OT 5min

C.
5 Rounds each for times of:
AirDyne 60 Calories
40 Double-Unders
Rest 3 minutes
+
Competitor session 2:
Every two minutes, for 12 minutes (6 sets):
Power Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)