Essentials:
A.
4 Sets
Plank Hand Over Hand x 10 per arm
Lying Leg Lifts x 5-7 reps
Arch Body with PVC x 7-10 reps
On the 2:30min

B.
4 Sets
Dumbbell Split Press x 5 reps
On The 2:30min

C.
18min AMRAP
Wall Balls x 40 reps
Row x 20 cal
Burpee Box Jump Over x 10 reps

Fitness:
A.
4 Sets
Handstand Toe Touches x 5-7 reps
Ring Push-Ups x 5-7 reps
Hanging L-Sit Hold x 10-20 sec

B.
4 Sets
Split Jerk x 5 reps
*From Rack
On The 2:30min

C.
18min AMRAP
Wall Balls x 40 reps 20/14
Row x 20 cal
Bar Muscle Up x 10 reps

Performance:
A.
4 Sets
Press to back against wall with Med ball assist x 5 reps
Wiper on Pull Up Bar x 5 reps per side
L- Sit to wall Tuck x 5 reps
Strict Hips to Bar x 5 reps
On the 2:30min

B.
4 Sets
Behind the Neck Split Jerk From Blocks x 7 reps @ 60%
On The 2:30min

C.
18min AMRAP
Wall Balls x 40 reps 20/14
Row x 20 cal
Muscle Up x 10 reps

Competitor Session 2:
A.
10min EMOM
ODD: Seated Dumbbell Shoulder Press x 8 reps
EVEN: Reverse Hyper x 8 reps

B.
10 Sets
Airdyne Sprint x 15 sec
Rest x 2min