Essentials:
A.
12min of Running Drills

B.
12min AMRAP:
Kettlebell Swing x 15 reps
Burpee Box Jump x 10 reps
Ring Pulls x 5 reps

Fitness:
A.
12min of Running Drills

B.
12min AMRAP:
Kettlebell Swing x 15 reps 70/55
Burpee Box Jump x 10 reps 24/20
Chest to Bar x 5 reps
Rest 3min

Performance:
A.
5 Sets
Pull Up Complex (Chin Over Bar+Chest to Bar+Bar Muscle Up+Roll to Support) x 3+2+1+1
On the 2:30min Marks

B.
4 Rounds For Time:
Deadlift x 15 reps 315/205
Box Jump x 15 reps 30/24
Airdyne x 15 cal
Rest 3min
+
Competitor Session 2:
A.
6 Sets
Shoulder Taps x 20 reps(10 per arm)
Rest 2min
*Switch each set with nose to wall and butt to wall*

B.
6 Sets
Free Standing Handstand Hold x 4-8sec Perfectly still
Rest 2min
*No stumbling around on your hands, if you need someone to spot you to get the full time then do so.*