Essentials:
A.
15min
Build Up to 80% of your Deadlift and perform one rep at that load
-Then-
Drop weight to 60% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground)

B.
10 Rounds For Time:
Parallette Dips x 5 reps
Kettlebell Swings x 5 reps
*On the top of each minute perform 5 burpees
**15min Cap

Fitness:
A.
15min
Build Up to 87% of your Deadlift and perform one rep at that load
-Then-
Drop weight to 67% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground)

B.
For Time:
Ring or Bar Muscle Up x 30 reps
*On the top of each minute perform 5 burpees
**15min Cap

Performance:
A.
15min
Build Up to 85% (+40lbs of chain) of your Deadlift and perform one rep at that load
-Then-
Drop weight to 65% of 1rm and perform 2 Sets of 10 reps(Goal for these 2 sets is speed on the pull, still controlled on the way back to the ground)

B.
For Time:
1-2-3-4-5-6-5-4-3-2-1
Unbroken Ring Muscle Up
*Every time you break an unbroken set you must perform a 200 meter run before continuing the remaining reps in the set.
**15min Cap

Competitor Session 2:
A1.
3 Sets
Reverse Hyper x 20 reps
Rest 30sec
A2.
Staggered Stance Goodmornings x 10 reps per side
Rest 30sec
A3.
Banded Front Walk with KB in front Rack x 20 meters
Rest 30sec
A4.
GH Hip Extension + Glute Ham Raise x 10 reps
Rest 3min

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

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