Essentials:
A.
4 Sets
Tempo Parallette Dips x 7 reps 33×1
Rest 30sec
Tempo Ring Pulls x 7 reps 31×3
On the 4min Mark

B.
For Time 30-25-20
Deadlift 40%
Dumbbell Thruster

Fitness:
A.
4 Sets
Tempo Weighted Dips x 3 reps 33×1
Rest 30sec
Kipping Hips to Bar + Kipping chest to Bar + Max rep Kipping Pull Up
On the 4min Mark

B.
For Time 30-25-20
Deadlift 165/115
Dumbbell Thruster 25/15

Performance:
A.
4 Sets
Tempo Weighted Ring Dips x 3 reps 33×1
Rest 30sec
2 Strict Muscle ups + Max rep Kipping Muscle Ups
On the 4min Mark

B.
For Time 30-25-20
Deadlift 185/125
Thruster 75/55

Competitor Session 2:
A1.
3 Sets
Glute Ham Raise + Hip extension x 10 reps
Rest 1min
A2.
3 Sets
Weighted Back Extension x 10 reps
Rest 1min
A3.
3 Sets
GHD Barbell Row x 10 reps
Rest 1min

B.
3 Sets
Russian KBS x 60 reps 80/55
Rest 3min

C.
3 Sets
Double Kettlebell Front Rack Banded Zig Zag Walk x 100 feet
Rest 2min