Essentials:
A.
4 Sets
Dumbbell Bench Press x 5 reps
Ring Pulls x 10 reps
On the 2:30min

B.
4 Sets
Incline Push Up x 5 reps
Tempo 55×5

C.
For Time
5-4-3-2-1
Bent Over Row
10-8-6-4-2
Incline Push Ups
15-12-9-6-3
Shoulder to Overhead

Fitness:
A.
4 Sets
Dumbbell Bench Press x 3 reps
Weighted Pull Up x 3 reps
On the 2:30min

B.
4 Sets
Dips x 5 reps
Tempo 55×5
On the 2:30min Marks
*No Weight*

C.
For Time
5-4-3-2-1
Muscle Ups
10-8-6-4-2
Handstand Push Ups
15-12-9-6-3
Shoulder to Overhead 95/65

Performance:
A.
4 Sets
Push Press Cluster 1.1 Reps
Rest 30sec between reps
On the 2:30min

B.
4 Sets
Dip Complex (Weighted Dip + Russian Dip) x 2+5 reps
On the 2:30min

C.
18-15-12-9-6
Bar Muscle Ups
Push Jerk 135/95
Strict Handstand Push Ups
*Use a deficit on the HSPU if you can do more than 20 strict UB fresh, magic number is no more than 9 reps at a time.*
+
Competitor Session 2:
7 Sets
Row x 2min @ 85-95%
Row x 3min @ Z1