Essentials:
A.
4 Sets
3 Weighted Pull Up Negatives
Rest 30 sec
Max Unbroken Ring Pulls
On the 3min

B.
10min AMRAP
Box Jump x 10 reps
Deadlift x 10 reps 45%
Box Jump x 10 reps
Deadlift x 9 reps 55%
Box Jump x 10 reps
Deadlift x 8 reps 65%
Box Jump x 10 reps
Deadlift x 7 reps 75%
Box Jump x 10 reps
Deadlift x AMRAP Remaining Time 85%

Fitness:
A.
4 Sets
3 Weighted Pull Ups
Rest 30 sec
Max Unbroken reps Muscle Up (Bar or Ring) or Pull Ups
On the 3min

B.
10min AMRAP
Box Jump x 10 reps 24/20
Deadlift x 10 reps 135/95
Box Jump x 10 reps
Deadlift x 9 reps 185/115
Box Jump x 10 reps
Deadlift x 8 reps 225/155
Box Jump x 10 reps
Deadlift x 7 reps 275/205
Box Jump x 10 reps
Deadlift x AMRAP Remaining Time 325/235

Performance:
A.
4 Sets
3 Weighted Wide Grip Pull Ups
Rest 30 sec
Max rep Ring Muscle Up
On the 3min

B.
10min AMRAP
Box Jump x 10 reps 24/20
Deadlift x 10 reps 225/155
Box Jump x 10 reps
Deadlift x 9 reps 275/205
Box Jump x 10 reps
Deadlift x 8 reps 325/235
Box Jump x 10 reps
Deadlift x 7 reps 375/265
Box Jump x 10 reps
Deadlift x AMRAP Remaining Time 405/285

Competitor Session 2:
A1.
3 Sets
Reverse Hyper x 20 reps
Rest 30sec
A2.
Seated Goodmornings x 20 reps
Rest 30sec
A3.
Staggered Stance Banded Side Shuffle x 20 meters (10 meters each foot)
Rest 30sec
A4.
GH Hip Extension + Glute Ham Raise x 10 reps
Rest 3min

B.
3 Sets
Bent Over Row x 5 reps
Rest 2min

C.
7 Sets
L-Sit x 50% of max time
Rest 1min