Essentials:
A.
3 Sets
Box Dip x 12-14 reps
3 Sets
Hang or Kip on Bar x 10-20 sec or 10-12 reps
On the 2:30min
Or
ADAPT

B.
For Time:
21-15-9
Deadlift 65%
Jumping Pull Ups

Fitness:
A.
3 Sets
Weighted Dip x 4-6 reps
3 Sets
Kip on Ring or Bar x 10-12 reps
On the 2:30min
Or
ADAPT

B.
For Time:
21-15-9
Deadlift 225/155
Pull Up

Performance:
A.
3 Sets
Weighted Ring Dip x 4-6 reps
3 Sets
Strict Muscle Up x 3-5 reps; if able to do 4-5reps then add weight
On the 2:30min
Or
ADAPT

B.
For Time:
21-15-9
Deadlift 275/185
Chest to Bar

Competitor Session 2:
A1.
3 Sets
Single Leg Hip extension x 10 per leg
Rest 30 sec
A2.
3 Sets
Barbell Good Mornings x 10 reps
Rest 30sec
A3.
3 Sets
Hollow Rock x 30 reps
Rest 30sec
A4.
3 Sets
Band Pull thrus x 30 reps
Rest 2min

B.
4 Sets
Ring Kip x 15 reps
Low Ring MU Transition x 10 reps

C1.
3 Sets
Bench Press x 7 reps
Build in weight
Rest 1min
C2.
Bent Over Dumbbell Row x 7 reps per arm
Build in weight
Rest 2min