Essentials:
A.
Three sets, not for time, of:
Rope Pull to stand x 3 reps
Push-Ups x 10 reps

B.
20min AMRAP
Run 200 Meters
5 DB Renegade Rows
4 DB Push Press
8 Burpees
4 DB Push Press
5 DB Renegade Rows
Run 200 Meters

Fitness:
A.
Three sets, not for time, of:
Rope Climb x 3 attempts
Handstand Push-Ups x 5/3 reps

B.
20min AMRAP
Run 200 Meters
5/3 C2B
4 Push Press 95/65
8 Burpees Over the Barbell
4 Push Press 95/65
5/3 C2B
Run 200 Meters

Performance:
A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x max UB Reps

B.
20min AMRAP
Run 200 Meters
2/1 Muscle-Ups
4 Push Press 115/75
8 Burpees Over the Barbell
4 Push Press 115/75
2/1 Muscle-Ups
Run 200 Meters
+
Competitor Session 2:
Bench Press; 4-5 reps x4; Rest as needed