Essentials:
A.
12min
Back Squat with a 5sec decent tempo
Build to a 1RM
-Then-
1 Set
Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Banded Row x 10 reps
Ring Pull x 10 reps
Barbell Bent Over Row x 10 reps
Ring Pull x 10 reps
On the 4min Marks

C.
3 Rounds For Time:
Row x 10 cal
Box Jump Over x 10 reps
Dumbbell Thruster x 10 reps
Rest 2min

Fitness:
A.
12min
Back Squat with a 5sec decent tempo
Build to a 1RM
-Then-
1 Set
Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Strict Pull Up x 1-3 reps
Kipping Pull Up x 7 reps
Bar Muscle Up x 3-5 reps
Kipping Pull Up x 7 reps
*kipping means Kipping, not Butterfly*
On the 4min Marks

C.
3 Rounds For Time:
Row x 10 cal
Box Jump Over x 10 reps 30/24
Thruster x 10 reps 95/65
Rest 2min

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

B.
3 Sets
Kipping Chest to Bar x 7 reps
Strict Muscle Up x 1-3 reps
Kipping Chest to Bar x 7 reps
Kipping Muscle Up x 3-5 reps
Kipping Chest to Bar x 7 reps
*kipping means Kipping, not Butterfly*
On the 4min Marks

C.
4 Rounds For Time:
Row x 10 cal
Box Jump Over x 10 reps 30/24
Thruster x 10 reps 135/95
Rest 2min

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