Essentials:
A.
6 Sets
Dumbbell 1 Arm Push Press x 5 reps per Arm
Tempo 30×3
On the 2:30min
Or
ADAPT

B.
Each Set For Time:
21-15-9
Push Press
Front Squat
Bar Facing Burpee
Rest 2min between sets

Fitness:
A.
6 Sets
Dumbbell 1 Arm Push Press x 5 reps per Arm
Tempo 30×3
On the 2:30min
Or
ADAPT

B.
Each Set For Time:
21-15-9
Handstand Push Ups
Front Squat 165/105
Bar Facing Burpee
Rest 2min between sets

Performance:
A.
6 Sets
Dumbbell 1 Arm Push Press x 5 reps per Arm
Tempo 30×3
On the 2:30min
Or
ADAPT

B.
Each Set For Time:
21-15-9-6-3
Strict HSPU
Front Squat 195/125
Bar Facing Burpee
Rest 2min/90sec/1min/30sec between sets

Competitor Session 2:
A1.
3 Sets
Double Kettlebell Front Rack Step Up x 10 per Leg
Rest 30sec
A2.
3 Sets
Single Arm Dumbbell Bench Press x 7 reps per arm
Rest 30sec
A3.
3 Sets
Handstand Pike Up with Bench Slide x 5 reps
Rest 3min

B.
10min EMOM
Pegboard x 1 rep
*No skipping holes on the way up or down
**If unable to do PB then do 5-7 strict PB pull ups on the min

C.
5 Sets
Handstand Walk x 35 Feet as fast as possible
Rest 60sec