Essentials:
A.
5 Sets
Long Jumps x 10 reps
On the 2min
Or ADAPT

B.
6 Sets
Weighted Plank Hold x 60sec
On the 2min Marks

C.
For Time:
Man Makers x 5 reps
Push Press x 50 reps
Row x 1000 meters

Fitness:
A.
5 Sets
Touch and Go Power Snatch x 5 reps 65%
*Last sets As Many Unbroken as Possible
On the 2min
Or ADAPT

B.
4 Sets
Kipping HSPU Left Arm on 3/2in Deficit x 5 reps
Kipping HSPU Right Arm on 3/2in Deficit x 5 reps
HSPU Negative x 10sec down
*On Last Set perform a Max Set Kipping HSPU
On the 3 min

C.
For Time:
Muscle Up or Bar Muscle Up x 10 reps
Push Press x 100 reps 75/55
Row x 1000 meters

Performance:
A.
5 Sets
Touch and Go Power Snatch x 5 reps 75%
*Last sets As Many Unbroken as Possible
On the 2min
Or ADAPT

B.
4 Sets
HSPU Left Arm on 3/2in Deficit x 5 reps
HSPU Right Arm on 3/2in Deficit x 5 reps
HSPU Negative x 10sec down
*On Last Set perform a Max Set Deficit Kipping HSPU
On the 3 min

C.
For Time:
Muscle Up x 10 reps
Push Press x 100 reps 75/55
Row x 1000 meters

Competitor Session 2:
A.
3 Sets
Muscle Snatch x 2 reps
Overhead Snatch Grip Walk x 100ft (50ft turnaround)
Build to Moderate Load
Rest 90sec

B.
4 Sets
Handstand Hold x 60sec (2 Nose to Wall / 2 Toes to Wall)
Rest 1 min

C.
6 Sets
Run x 300 meters
Walk x 100 meters