Essentials:
A.
5 Sets
Dumbbell Overhead Carry x 100 meters
On the 2min Marks

B.
14min EMOM
Odd: Tempo Ring Pulls @30×1 x 5 reps
Even: Bottom of Push Up Hold x 15 sec

C.
9min AMRAP
Power Clean and Jerk x 1 rep
Kettlebell Sumo Deadlift High Pull x 3 reps
Power Clean and Jerk x 2 rep
Kettlebell Sumo Deadlift High Pull x 6 reps
Power Clean and Jerk x 3 rep
Kettlebell Sumo Deadlift High Pull x 9 reps
Power Clean and Jerk x 4 rep
Kettlebell Sumo Deadlift High Pull x 12 reps
Keep increasing the reps of C&J by 1 and the reps of KBSDLHP by 3 until 9min is up

Fitness:
A.
5 Sets
HSPU x 60% of Best Max Rep set
On the 2 min Marks

B.
14min EMOM
Odd: Strict Pull Up x 3-5/2-4 reps
Even: Bottom of Dip Hold x 15 sec

C.
9min AMRAP
Power Clean and Jerk x 1 rep 185/125
Chest to Bar x 3 reps
Power Clean and Jerk x 2 rep
Chest to Bar x 6 reps
Power Clean and Jerk x 3 rep
Chest to Bar x 9 reps
Power Clean and Jerk x 4 rep
Chest to Bar x 12 reps
Keep increasing the reps of C&J by 1 and the reps of C2B by 3 until 9min is up

Performance:
A.
5 Sets
Parallette HSPU x 50% reps as Max Effort
On the 2 min Marks

B.
For Time:
No Dip Muscle Up + Extra Ring Pull x 40/27 reps
**Cap is 15min

C.
9min AMRAP
Power Clean and Jerk x 1 rep 185/125
Chest to Bar x 3 reps
Power Clean and Jerk x 2 rep
Chest to Bar x 6 reps
Power Clean and Jerk x 3 rep
Chest to Bar x 9 reps
Power Clean and Jerk x 4 rep
Chest to Bar x 12 reps
Keep increasing the reps of C&J by 1 and the reps of C2B by 3 until 9min is up
+
Competitor Session 2:
A.
3 Sets
Weighted Pull Up x 8 reps
*Start first set 40% (+5lbs) of 1rm and build up
on the 3min marks

B.
5 Sets
Strict HSPU x 50% reps as Max Effort
On 2:30min Marks