Essentials:
A.
4 Sets
Kettlebell Swing x Max Reps 45sec
On the 2:30min

B.
3 Sets
Dumbbell Scarecrow x 3 reps
Rest 20 sec
Incline Push Up x 9 reps
Rest 20 sec
Parallette Dip x Max reps UB
On the 4min

C.
2 Sets
Row x 1min 85%
Row x 1min 50%
Row x 2min 85%
Row x 90sec 50%
Row x 3min 85%
Row x 2min 50%

Fitness:
A.
4 Sets
Hang Power Snatch x 3 reps; all sets between 65-80%
On the 2:30min

B.
3 Sets
Strict Ring Dip x 3 reps
Rest 20 sec
Push Up x 9 reps
Rest 20 sec
HSPU x Max reps UB
On the 4min

C.
2 Sets
Row x 1min 85%
Row x 1min 50%
Row x 2min 85%
Row x 90sec 50%
Row x 3min 85%
Row x 2min 50%

Performance:
A.
4 Sets
Hang Power Snatch x 3 reps; all sets between 70-80%
On the 2:30min

B.
3 Sets
Strict Deficit HSPU x 3 reps
Rest 20 sec
Kipping Parallette HSPU x 5 reps
Rest 20 sec
Strict HSPU x Max reps
On the 4min
*Adjust deficit and parallette height to get all sets and reps unbroken

C.
3 Sets
Row x 1min 85%
Row x 1min 50%
Row x 2min 85%
Row x 90sec 50%
Row x 3min 85%
Row x 2min 50%
*Do one set on Ski Erg if possible

Competitor Session 2:
A.
2 Sets
V-Up to Candlestick x 10 reps
Rest 3min

B.
10min EMOM
Odd:Strict MU x 1-2
Even:Ring HSPU x 2-3