Essentials:
A.
4 Sets
2 Weighted Pull Up Negatives
Rest 30 sec
Max Unbroken Ring Pulls
On the 3min
B.
Every 30 sec for 15min
Jumping Pull Up x 3 reps
Deadlift x 3 reps 70%

Fitness:
A.
4 Sets
2 Weighted Pull Ups
Rest 30 sec
Max Unbroken reps Muscle Up (Bar or Ring) or Pull Ups
On the 3min
B.
Every 30 sec for 15min
Pull Up x 3 reps
Deadlift x 3 reps 245/165

Performance:
A.
4 Sets
2 Weighted Wide Grip Pull Ups
Rest 30 sec
Max rep Ring Muscle Up
On the 3min
B.
Every 30 sec for 15min
Chest to Bar x 3 reps
Deadlift x 3 reps 315/205
Competitor Session 2:
A1.
3 Sets
Reverse Hyper x 20 reps
Rest 30sec
A2.
Single Leg Good Morning x 20 reps
Rest 30sec
A3.
Kettlebell Front Rack  Side Shuffle x 20 meters (10 meters each side)
Rest 30sec
A4.
GH Hip Extension + Glute Ham Raise x 10 reps
Rest 3min
B.
3 Sets
Bent Over Row x 3 reps
Rest 2min
C.
7 Sets
L-Sit x 50% of max time
Rest 1min