Essentials:
A.
12min EMOM
Muscle Snatch x 5 reps

B.
3 Sets
Single Arm Dumbbell Row x 5 reps per arm
Rest 20 sec
Parallette Dip x 10 reps
Rest 20sec
Ring Pull x 15 reps
On the 4min Mark

or ADAPT

C.
3 Rounds For Time:
Shoulder to Overhead x 15 reps
Burpees x 10 reps

Fitness:
A.
12min
Build to a 1rm Power Snatch

B.
3 Sets
Weighted Pull up x 1-2 rep
Rest 20 sec
Strict Dip x 3-5 reps
Rest 20sec
Ring Muscle Up or Bar Muscle Up x 3 reps
On the 4min Mark

or ADAPT

C.
3 Rounds For Time:
Shoulder to Overhead x 15 reps 70% of Clean
Burpees x 10 reps

Performance:
A.
12min
Build to a 1rm Power Snatch

B.
3 Sets
Weighted Pull up x 1-2 rep
Rest 20 sec
Bar Muscle Up x 5/3 reps
Rest 20sec
Ring Muscle Up x 7/4 reps
On the 4min Mark

C.
3 Rounds For Time:
Shoulder to Overhead x 15 reps 205/145
Burpees x 10 reps

Competitor Session 2:
A.
4 Sets
Kipping Parallette HSPU x 7 UB reps
Rest 2min

B.
5 Sets
V-Up to Candlestick x 5 reps
Rest 2min

C.
10min
Work on strict MU or Ring HSPU