Essentials:
A.
15min EMOM
1,4,7,10,13 Ring Pull x 8-12 reps
2,5,8,11,14 Overhead Squat x 10 reps
3,6,9,12,15 Hollow Hold x 30sec

B.
10min AMRAP
Back Squat x 10 reps 205/125
3 Rounds of Cindy
Pull Up x 5 reps
Push Up x 10 reps
Squat x 15 reps

Fitness:
A.
15min EMOM
1,4,7,10,13 Muscle Up x 1-2 reps
2,5,8,11,14 Overhead Squat x 10 reps 95/65
3,6,9,12,15 Hollow Rock x 20 reps

B.
10min AMRAP
Back Squat x 10 reps 205/125
3 Rounds of Cindy
Pull Up x 5 reps
Push Up x 10 reps
Squat x 15 reps

Performance:
A.
15min EMOM
1,4,7,10,13 Muscle Up x 3-6 reps
2,5,8,11,14 Overhead Squat x 10 reps 115/80
3,6,9,12,15 Hollow Rock x 20 reps

B.
10min AMRAP
Back Squat x 10 reps 225/155
3 Rounds of Cindy
Pull Up x 5 reps
Push Up x 10 reps
Squat x 15 reps

Competitor Session 2:

A1.
3 Sets
Bent Over Row x 12 reps
Rest 30 sec
A2.
3 Sets
Plank x 90 sec
Rest 30 sec
A3.
3 Sets
Reverse Hyper x 10 reps 60% of Back squat
Rest 30sec
A4.
3 Sets
Barbell Hip Thrusts x 20 reps
Rest 3min

B.
16 Min EMOM
Odd: Ring Pulls x 10 reps
Even: Strict Toes to Bar x 7 reps