Essentials:
A.
5 Sets:
DB Push Press x 10 reps
Ring Pulls x 10 reps
OT2.5min Marks

B.
5 Sets:
Sit Ups x 10 reps
Burpees x 10 reps
OT2min Marks

C.
3 Sets:
250meter Row
Rest 4min

Fitness:
A.
5 Sets:
Push Press x 5 reps 155/105
Pull Ups x 5 reps (weighted if you can)
OT2.5min Marks

B.
5 Sets:
Toes to Bar x 10 reps
Burpees x 10 reps
OT2min Marks

C.
3 Sets:
250meter Row
Rest 4min

Performance:
A1.
5 Sets:
Push Press x 5 reps
Rest 2min

A2.
5 Sets:
Weighted Pull Ups x 5 reps
Rest 2min

B1.
5 Sets:
Toes to Bar x 10 reps
Rest 1min

B2.
5 Sets:
Burpees x 10 reps
Rest 1min

C.
5 Sets:
250meter Row
Rest 4min
+
Competiror Session 2:
3 Sets:
Chest to Bar Pull Ups x UB
Rest 3min