Essentials:
A.
6 Sets
Push Press x 10,8,8,6,4,4
On the 2:30min

B.
3 Rounds For Time:
Run x 200 meters
Incline Push Up x 21
Ring Pull x 12 reps

Fitness:
A.
6 Sets
Push Press x 7,6,5,4,3,2

B.
3 Rounds For Time:
Run x 400 meters
Handstand Push Up x 15
Chest to Bar x 12 reps

Performance:
A.
6 Sets
Pausing Push Jerk+Split Jerk Cluster x 1+1.1.1
On the 2:30min Mark
*Keep this moderate and smooth, that means nothing over 85%
*Pause 2 sec on the dip of each push and split jerk

B.
3 Rounds For Time:
Run x 400 meters
Handstand Push Up x 21
Bar Muscle Up x 12 reps
+
Competitor Session 2:
10min EMOM
Odd: Strict Pull Up x 1 rep + Pull Over x 1 rep + Lower to Chin Over Bar x 1 rep
Even: (Strict T2B + Strict K2E) x 3 reps