Essentials:
A.
12min
Back Squat with a 3sec Pause at the Bottom
Build to a 1RM
-Then-
1 Set
Dumbbell Step Ups x 12 Unbroken reps per leg as heavy as possible

B.
10min AMRAP
Wall Ball x 10 reps
Push Up x 5 reps
V-Ups x 3 reps

Fitness:
A.
12min
Back Squat with a 3sec Pause at the Bottom
Build to a 1RM
-Then-
1 Set
Dumbbell Step Ups x 12 Unbroken reps per leg as heavy as possible

B.
10min AMRAP
Wall Ball x 100 reps 20/14
*Every 10 Reps stop and Perform 2 Handstand Push Ups
With Remaining Time Perform Max Rep Toes to Bar

Performance:
A.
12min
Back Squat with a 3sec Pause at the Bottom
Build to a 1RM
-Then-
1 Set
Barbell on Back Step Ups x 12 Unbroken reps per leg as heavy as possible

B.
10min AMRAP
Wall Ball x 100 reps 20/14
*Every 10 Reps stop and Perform 5 Handstand Push Ups
With Remaining Time Perform Max Rep Muscle Ups

Competitor Session 2:
A1.
3 Sets
Bent Over Row x 12 reps
Rest 30 sec
A2.
3 Sets
Hollow Rock x 20 reps
Rest 30 sec
A3.
3 Sets
Reverse Hyper x 10 reps 60% of Back squat
Rest 2min

B.
6 Min EMOM
Odd: Bar Muscle Up x 7 reps
Even: Strict Parallette Handstand Push Ups x 3 reps

C.
1 Set
Hold Bottom of Squat x 90sec 95/65