Essentials:
A.
5 Sets
Single Arm Dumbbell Shoulder Press x 6 reps per arm
On the 2:30min Marks

Rest 3min

B.
4 Sets
FLR on Floor with elevated feet x 90sec as much work as possible
On the 3min Marks

Rest 3min

C.
For Time:
21-15-9
Deadlift
Cal Row

Fitness:
A.
5 Sets
Behind the Neck Close Grip Press x 5 reps
On the 2:30min Marks

Rest 3min

B.
4 Sets
FLR on Rings with elevated Feet x 90sec as much work as possible
On the 3min Marks

Rest 3min

C.
For Time:
21-15-9
Deadlift 255/175
Cal Row

Performance:
A.
12 sets
Split jerk x 1 rep 82.5%
On the min

Rest 3min

B.
4 Sets
Strict Ring Dips x 15/12
On the 3min Marks

Rest 3min

C.
For Time:
21-15-9
Deadlift 315/205
Cal Row