Essentials:
A.
4 Sets
Ring Pulls x 15 reps
Single Arm DB Bent Over Row x 3-5 reps per arm
On the 2:30min Mark

B.
4 sets
Shoulder Press x 3 reps
Parrelette Dips x 6 reps
On the 2:30min Marks

C.
5 Rounds For Time:
Shoulder to Overhead x 10 reps
Dumbbell Burpees x 10 reps

Fitness:
A.
4 Sets
Strict Pull Ups x 3-5 reps
Kipping Pull Ups x 5-8 reps UB
On the 2:30min Mark

B.
4 sets
Shoulder Press x 3 reps
Dips x 5-8 reps
On the 2:30min Marks

C.
5 Rounds For Time:
Shoulder to Overhead x 5 reps 165/105
Muscle Ups x 3/2 reps

Performance:
A.
4 Sets
Pausing Push Jerk+Split Jerk Cluster x 1.1+1.1
On the 2:30min Mark
*Keep this moderate and smooth, that means nothing over 85%
*Pause 2 sec on the dip of each push and split jerk

B.
4 sets
Shoulder Press x 3 reps
Hand Stand Hold x 75sec (switch Nose to wall and heels to wall on each round)
On the 2:30min Marks

C.
5 Rounds For Time:
Shoulder to Overhead x 5 reps 215/130
Muscle Ups x 5/4 reps
+
Competitor Session 2:
A.
7min AMRAP
Bar Muscle Ups x 3 Unbroken Reps

B.
10min EMOM
Odd: Strict Chest to Bar x 3 + Kipping Chest to Bar x 5 UB
Even: Push Press x 15 reps 75/55