Essentials:
A.
4 Sets
5 Horizontal Ring Pulls + 5 Vertical Ring Pulls + 5 Dumbbell Bent Over Rows Per Arm
On the 2:30min

B.
4 Sets
5 Seated Dumbbell Press + 4 Dumbbell Push Press + 20 sec Lying Wall Press
On The 2:30min

C.
3 Sets For Reps:
Inch Worm x 45 sec
Rest 45 sec
Ring Pulls x 45 sec
Rest 45 sec
Incline Push Ups x 45 sec
Rest 45 sec
V-Ups x 45 sec
Rest 45 sec

Fitness:
A.
10min EMOM
Bar Muscle Ups x 1-3 reps

B.
4 Sets
3 Push Press + 2 Push Jerk + 1 Split Jerk + 30sec Handstand Hold
*From Rack
On The 2:30min

C.
3 Sets For Reps:
Hand Stand Push Ups x 45 sec
Rest 45 sec
Strict Pull Ups x 45 sec
Rest 45 sec
Push Ups x 45 sec
Rest 45 sec
Strict Knee to Elbow x 45 sec
Rest 45 sec

Performance:
A.
4 Sets
1-3 Strict Muscle ups + 5 Swings on Rings + 3-5 Kipping Muscle Ups
On the 2:30min

B.
4 Sets
3 Push Jerk + 3 Split Jerk + 15sec Hold BB Overhead
*70, 72, 75,80%
*From Rack
On The 2:30min

C.
3 Sets For Reps:
Strict Close Grip Hand Stand Push Ups x 45 sec
Rest 45 sec
Strict Chest to Bar Pull Ups x 45 sec
Rest 45 sec
Strict Ring Dips x 45 sec
Rest 45 sec
Strict Toes to Bar x 45 sec
Rest 45 sec

Competitor Session 2:
A.
10min EMOM
ODD: Seated Dumbbell Shoulder Press x 12 reps
EVEN: Reverse Hyper x 12 reps

B.
4 Sets
Airdyne Sprint x 30 sec
Rest x 2:30min