Essentials:
A.
5 Sets
Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm
On the 2:30min

B.
4 Sets
Front Rack Step Back Lunges x 10 steps
Thruster x 10
Ring Pulls x 10
Rest 3min

Fitness:
A.
5 Sets
Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm
On the 2:30min

B.
4 Sets
Overhead Step Back Lunges x 10 steps 95/65
Thruster x 10 95/65
Chest to Bar x 10
Rest 90sec

Performance:
A.
5 Sets
Alternating Dumbbell Seated Shoulder Press x 15 reps per Arm
On the 2:30min

B.
6 Sets
Overhead Step Back Lunges x 10 steps 115/85
Thruster x 10 115/85
Chest to Bar x 10
Rest 90sec

Competitor Session 2:
A1.
3 Sets
Alternating Double Kettlebell Front Rack Step Up x 8 reps per leg
Rest 1min
A2.
3 Sets
L-Sit x 50% max time
Rest 1min
A3.
SlamBall Single Arm Overhead Carry x 50ft per arm
Rest 1min

B.
3 Sets
Front Rack Hold x 20 sec 110%
Rest 2min

C.
8 Sets
Airdyne x 1min
Plank on Rings x 1min