Essentials:
A.
5 Sets
5 Kips on Bar + 7 Ring Pulls + Parallette Dips
On the 3min
Or ADAPT

B.
16min AMRAP
Run x 400 meters
Hang Dumbbell Squat Clean x 15 reps

Fitness:
A.
5 Sets
5 Kips on Rings + 5 Muscle Up transitions + 5 Ring Dips
On the 3min
Or ADAPT

B.
16min AMRAP
Run x 400 meters
Squat Clean x 20 115/85
Run x 400 meters
Squat Clean x 15 165/115
Run x 400 meters
Squat Clean x 10 205/135
Run x 400 meters
Squat Clean x AMRAP Remaining time 245/155

Performance:
A.
5 Sets
1 Kip + 1 Muscle Up + 1 Dip x 6/4 complexes
On the 3min
Or ADAPT

B.
16min AMRAP
Run x 400 meters
Squat Clean x 20 135/95
Run x 400 meters
Squat Clean x 15 185/125
Run x 400 meters
Squat Clean x 10 225/145
Run x 400 meters
Squat Clean x AMRAP Remaining time 265/175

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
Russian Dip x 5 reps
Rest 1min

B.
3 Sets
Clean Pull Under x 7 reps
Rest as needed

C.
15min NOT an AMRAP
Airdyne x 1min
Double Dumbbell Overhead Carry x 100 ft 50/35
DB Step Ups x 10 reps 55/35 24/20
DB Turkish Get Up Right arm x 3 reps 55/35
DB Turkish Get Up Left arm x 3 reps 55/35