Essentials:
A.
8min EMOM
Ring Pull x 8-12 reps

B.
3 Sets Each For Time:
Back Squat x 15 reps 50%
Burpee Box Jump x 15 reps
Rest 4min

Fitness:
A.
8min EMOM
Chest to Bar x 3-5 reps or Bar Muscle Up x 2-4 reps or Ring Muscle Up x 1-3 reps

B.
3 Sets Each For Time:
Back Squat x 15 reps 185/125
Burpee Box Jump x 15 reps 24/20
Rest 4min

Performance:
A.
8min EMOM
Muscle Up x 3-5 reps

B.
3 Sets Each For Time:
Back Squat x 15 reps 225/145
Burpee Box Jump x 15 reps 30/24
Rest 4min

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 2min 95/65