Essentials:
A.
3 Sets
Close Grip Bench Press x 10 reps
Ring Pulls x 5-7 reps @tempo 31×1
3 Sets
Dumbbell Press x 5 reps
Incline Push Up x 5-10 reps @tempo 31×1
On the 2:30min Mark

B.
3 Rounds For Time:
Row x 15 Cal
Burpee x 12 reps
Dumbbell Walking Lunges x 10 reps per leg

Fitness:
A.
3 Sets
Close Grip Bench Press x 10 reps
Ring Pulls x 5-7 reps @tempo 31×1
3 Sets
Dumbbell Push Press x 5 reps
Push Up x 5-10 reps @tempo 31×1
On the 2:30min Mark

B.
3 Rounds For Time:
Row x 20 Cal
Burpee x 15 reps
Double Kettlebell Front Rack walking Lunges x 10 reps per leg 35/25

Performance:
A.
3 Sets
Incline Dumbbell Bench Press x 10 reps
L-Sit Pull Up x 3-5 reps @tempo 31×1
3 Sets
Dumbbell Push Press x 5 reps
Strict Ring Dips x 5-10 reps @tempo 31×1
On the 2:30min Mark

B.
3 Rounds For Time:
Row x 20 Cal
Burpee x 15 reps
Double Kettlebell Front Rack walking Lunges x 10 reps per leg 55/35

Competitor Session 2:
A.
3 Sets
Front Squat x 5 reps @Tempo 55×1 115/75

B.
15min Not AMRAP
Plank x 1min
Run x 200 meters
Right Side plank x 1min
Left Side Plank x 1min
Ski x 200 meters