Essentials:
A. DB Press; 6-10reps on the min for 10 min
B. Bench Mark
10min to find Max negatives / Ring Pulls or 1RM weighted Pull Up tempo of 3010
C. Bench Mark
10min to find Max negatives / Bench Dip or 1RM Weighted Dip tempo of 3010
+
“tabata” burpees

Fitness:
A. Push Press; 3 reps on the min for 10 min (From the ground)
B. Bench Mark
10min to find Max negatives / Ring Pulls or 1RM weighted Pull Up tempo of 3010
C. Bench Mark
10min to find Max negatives / Bench Dip or 1RM Weighted Dip tempo of 3010
+
“tabata” burpees

Performance:
A. Split jerk; 3 reps on the min for 10 min @65-75% 1rm
B. CTB pull ups; 15/10 for time x5; rest 2 min
C. Ring dips; 15/10 for time x5; rest 2 min
+
“tabata” burpees
+
Competitor session 2:
A. Power Clean 3.3.3×3; rest 20sec/rest 2min
These have to be perfect reps, no wide feet or chasing it forward.
B. OTM 10min front squat 2-3reps