Essentials:
A.
4 Sets
3 Dip Negatives
Tempo 31A1
Rest 30 sec
Box Pike Walkins x 7 reps
On the 3min

B.
5 Sets
Single Unders x 60 reps
Hanging Knee Raises x 15 reps
Sumo Deadlift High Pull x 10 reps
Rest 2min

Fitness:
A.
4 Sets
3 Weighted Dips
Rest 30 sec
Max Unbroken reps Handstand Push Ups or Handstand Hold
On the 3min

B.
5 Sets
Double Unders x 30 reps
Toes to Bar x 10 reps
Power Clean x 5 reps (First load is 70% of 1rm, every set males increase weight by 10lbs and females increase weight by 5lbs)
Rest 2min

Performance:
A.
4 Sets
3 Weighted Ring Dips
Rest 30 sec
Max Unbroken reps Strict Handstand Push Ups
On the 3min

B.
5 Sets
Double Unders x 45 reps
Toes to Bar x 15 reps
Power Clean x 5 reps 195.205.215.225.235/130.135.140.145.150
Rest 2min

Competitor Session 2:
A1.
3 Sets
Weighted Hollow Body Hold x 30 sec
Rest 1min
A2.
3 Sets
Front Rack Sots Press x 5 reps
Rest 1min
A3.
3 Sets
Weighted Side Plank Star x 30sec per side
Rets 3min

B.
4 Sets
Bar Muscle Up Negative x 5 reps
Rest as needed

C.
10min EMOM
Odd: Row x 15 Cal
Even: Double KB Snatch x 5 reps 55/35