Essentials:
A.
12min
Back Squat and a Quarter
Build to a 1RM
-Then-
1 Set
Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Incline Push Up x 7 reps
Plank Shoulder Taps x 10 per arm
Incline Push Up x 7 reps
Seated Dumbbell Arnold Press x 10 reps
Incline Push Up x 7 reps
On the 4min Mark
Or ADAPT

C.
9 Sets
Run x 1min
Walk/Rest x 1min

Fitness:
A.
12min
Back Squat and a Quarter
Build to a 1RM
-Then-
1 Set
Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Push Up x 7 reps
Handstand Hold x 30sec
Push Up x 7 reps
Handstand Push Up x 5-10 reps
Push Up x 7 reps
On the 4min Mark
Or ADAPT

C.
9 Sets
Run x 1min
Walk/Rest x 1min

Performance:
A.
12min
Back Squat with 80lbs of Chain
Build to a 1RM
-Then-
1 Set
Barbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Handstand Push Up x 7 reps
Strict Deficit Handstand Push Up x 3-5 reps
Handstand Push Up x 7 reps
Strict Handstand Push Up x 7-10 reps
Handstand Push Up x 7 reps
On the 4min Mark
Or ADAPT

C.
9 Sets
Run x 1min
Walk/Rest x 1min

Competitor Session 2:
A.
2 Sets
Kettlebell Cossack Squats x 10 reps per leg
Rest 2min

B.
3 Sets
Hollow Body Hold x 90sec
Rest 2min

C.
3 Sets
Airdyne x 3min Max Effort
Rest 5min