Essentials:
A.
3 Sets
Tempo Ring Pulls x 7-12 reps 51×1
3 Sets
Tempo Incline Push Ups x 7-12 reps 51×1
On the 2:30min Mark

B.
3 Rounds For Time:
Wall Ball x 40
Kettlebell Swing x 20 reps

Fitness:
A.
3 Sets
Weighted Pull Up x 5-7 reps
3 Sets
Handstand Push Ups x 5-7 reps (tempo 31×1)
On the 2:30min Mark

B.
3 Rounds For Time:
Wall Ball x 40 20/14
Hang Power Clean x 20 reps 135/95

Performance:
A.
3 Sets
Weighted Pull Up x 5-7 reps
3 Sets
Strict Parallette Handstand Push Ups x 5-7 reps (Adjust depth to get in rep range)
On the 2:30min Mark

B.
3 Rounds For Time:
Wall Ball x 40 20/14
Hang Power Clean x 20 reps 145/105

Competitor Session 2:
A1.
3 Sets
Back Bend x 30 sec hold
Rest 1min
A2.
3 Sets
Skin the Cat on Rings x 5 reps
Rest 1min
A3.
3 Sets
Planche progression Hold x 20 sec
Rest 1min

B.
3 Sets
Russian Kettlebell Swing x 65 reps
Rest 3min