Essentials:
A.
3 Sets
Dumbbell Overhead Carry x 100 meters
On the 3min Marks

B.
10min EMOM
Odd: Tempo Ring Pulls @30×1 x 5 reps
Even: Bottom of Push Up Hold x 15 sec

C.
EMOM For as long as possible (Max is 15min)
Shoulder to Overhead x 5 reps
Burpees x 5 reps
*Every 3min Reps go up by 2*

Fitness:
A.
3 Sets
HSPU x Max Reps Unbroken
On the 3min Marks

B.
10min EMOM
Odd: Strict Pull Up x 3-5/2-4 reps
Even: Bottom of Dip Hold x 15 sec

C.
EMOM For as long as possible (Max is 15min):
Shoulder to Overhead x 7 reps 95/65
Chest to Bar x 7 reps
*Every 3min Reps go up by 2*

Performance:
A.
3 Sets
Parallette HSPU x 50% reps as Max Effort
On the 3min Marks

B.
2 Sets Each For time:
Muscle Up x 12/8 reps
On the 5min Marks

C.
EMOM For as long as possible (Max is 15min):
Shoulder to Overhead x 7 reps 115/75
Chest to Bar x 7 reps
*Every 3min Reps go up by 2*
+
Competitor Session 2:
A.
3 Sets
Weighted Pull Up x 8 reps
*Start first set 40% of 1rm and build up
on the 3min marks

B.
3 Sets
Strict HSPU x 50% reps as Max Effort
On 3min Marks