Essentials:
A.
4 Sets
Plank Hand Over Hand x 10 per arm
Lying Leg Lifts x 5-7 reps
Arch Body with PVC x 7-10 reps
On the 2:30min

or ADAPT

B.
4 Sets
Dumbbell Split Press x 7 reps
On The 2:30min

C.
5 Rounds For Time:
Burpee Box Jump Over x 6 reps
Alternating Dumbbell Snatch x 10 reps

Fitness:
A.
4 Sets
Handstand Toe Touches x 5-7 reps
Ring Push-Ups x 5-7 reps
Hanging L-Sit Hold x 10-20 sec

or ADAPT

B.
4 Sets
Split Jerk x 7 reps
*From Rack
On The 2:30min

C.
5 Rounds For Time:
Burpee Muscle Up x 4 reps
Alternating Dumbbell Snatch x 10 reps 55/35

Performance:
A.
4 Sets
Straddle to Handstand on Parallettes on Wall x 1-3 reps
Pull Over to Support on Bar x 3-5 reps
L- Sit x 12-15 sec
On the 2:30min

B.
4 Sets
Behind the Neck Split Jerk From Blocks x 7 reps @ 55%
On The 2:30min

C.
5 Rounds For Time:
Burpee Muscle Up x 6 reps
Alternating Dumbbell Snatch x 10 reps 70/55

Competitor Session 2:
A.
10min EMOM
ODD: Seated Dumbbell Shoulder Press x 10 reps
EVEN: Reverse Hyper x 10 reps

B.
5 Sets
Airdyne Sprint x 30 sec
Rest x 2:30min