Essentials:
A.
Two sets, not for time, of:
Ring Pulls x 6-8 reps
Push-Ups x 4-6 reps
Single-Unders x 20 reps

B.
Four sets of:
Back Squat x 5 reps
On The 2 min Marks
Tempo 3010
This should be easy 50-60%, nothing heavy because we will be testing our 1RM on Monday.

C.
2 Sets:
Row or Airdyne 20sec Max Cal
Rest 1min
Row or Airdyne 1min Max Cal
Rest 3min
Row or Airdyne 3min Max Cal
Rest 4min

Fitness:
A.
Two sets, not for time, of:
Strict Pull Ups x 2-4 reps
Handstand Push-Ups x 4-6 reps
Double-Unders x 20 reps

B.
Four sets of:
Back Squat x 5 reps
On The 2 min Marks
Tempo 3010
This should be easy 50-60%, nothing heavy because we will be testing our 1RM on Monday.

C.
2 Sets:
Row or Airdyne 20sec Max Cal
Rest 1min
Row or Airdyne 1min Max Cal
Rest 3min
Row or Airdyne 3min Max Cal
Rest 4min

Performance:
A.
Two sets, not for time, of:
Ring or Bar Muscle-Ups x 4-8 reps
(Choose the one that needs the most work)
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps

B.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
On The 2 min Marks

C.
Four Sets of:
Dead Lift x 10 reps
On the 3min Marks
+
Competitor Session 2:
*Try to separate this into an AM and PM session and doing session 2 as your AM.*
A.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
B.
Twenty Five sets of:
Hang Snatch x 1 reps
On the Min
(select loads that will challenge you to achieve all the reps but not lose mechanics)