Essentials:
A. DB Strict press; 10-12×5; OT3min (15min)
+
20 min amrap:
5 Ring Pulls
5 Push Ups
10 sit ups
10 seconds side plank per side

Fitness:
A. Strict press; 5-6×5; OT3min (15min)(power clean from ground)
+
20 min amrap:
5 pull ups
10 Hand Release Push Ups
15 sit ups
20 seconds side plank per side

Performance:
A. Strict press; 5-6×5; OT3min (15min)(power clean from ground)
+
20 min amrap:
5/2 unbroken strict pull ups
10/6 HSPU; strict if possible
15 sit ups
20 seconds side plank per side
+
Competitor session 2:
Muscle ups; 10 for time x3; rest 4 min