Essentials:
A.
15min EMOM
1. Support Hold on rings or Dip Bar x 20 sec
2. Bottom or Dip Hold on Parallettes x 20 sec
3. Dips on Parallettes x 7 reps

B.
7min AMRAP
Alternating Dumbbell Snatch x 40 total reps
Box Jump Overs x 30 reps
Goblet Squat x 20 reps

Fitness:
A.
15min
Ring Muscle Up Transition + Ring Dip x 1 rep every 30-60sec

B.
7min AMRAP
Alternating Dumbbell Snatch x 40 total reps 50/35
Box Jump Overs x 30 reps 24/20
Squat Clean x 20 reps 165/115

Performance:
A.
15min
Muscle Up x 1 rep every 15-20sec

B.
7min AMRAP
Alternating Dumbbell Snatch x 40 total reps 50/35
Box Jump Overs x 30 reps 24/20
Squat Clean x 20 reps 165/115

Competitor Session 2:
A1.
3 Sets
Hollow Rock x 20 reps
Rest 30sec
A2.
3 Sets
Ring Kip x 10 reps
Rest 30sec
A3.
3 Sets
Bottom of Ring Dip Kip x 10 reps
Rest 30 sec
A3.
3 Sets
Ring Muscle Up Transition x 10 reps
Rest 1min

B.
3 Sets
Bent Over Fly x 25 reps
Rest as needed

C.
Airdyne
20min 65%