Essentials:
A.
10min EMOM
Odd: Pike Hold on Bench x 20sec
Even: Parallette Jump Thrus x 3 reps

B.
From 0-4min Mark
2 Rounds For Time:
Deadlift x 4 reps 65%
Goblet Squat x 4 reps
Incline Push Up x 4 reps

From 5-9min Mark
For Time:
Burpee x 10 reps
Slam Ball Over shoulder x 20 reps
Burpee x 10 reps

From 10-14min Mark
3 Rounds For Time
Deadlift x 4 reps 65%
Goblet Squat x 4 reps
Incline Push Up x 4 reps

Fitness:
A.
10min EMOM
Odd: Handstand Hold x as much work as possible
Even: Parallette Jump Thrus x 3 reps

B.
From 0-4min Mark
2 Rounds For Time:
Power Clean x 4 reps 185/115
Front Squat x 4 reps 185/115
Shoulder to Overhead x 4 reps 185/115

From 5-9min Mark
For Time:
Burpee Bar Muscle Up x 5 reps
Slam Ball Over shoulder x 20 reps 50/35/25
Burpee Bar Muscle Up x 5 reps

From 10-14min Mark
3 Rounds For Time
Power Clean x 4 reps 185/115
Front Squat x 4 reps 185/115
Shoulder to Overhead x 4 reps 185/115

Performance:
A.
10min EMOM
Odd: Freestanding Handstand Hold x as much work as possible*
Even: Ring Skin the Cat x 3 reps
*Use a spotter if unable to hold 10sec or more

B.
From 0-4min Mark
2 Rounds For Time:
Power Clean x 4 reps 205/135
Front Squat x 4 reps 205/135
Shoulder to Overhead x 4 reps 205/135

From 5-9min Mark
For Time:
Burpee Muscle Up x 5 reps
Stone Over shoulder x 10 reps 135/95
Burpee Muscle Up x 5 reps

From 10-14min Mark
3 Rounds For Time
Power Clean x 4 reps 205/135
Front Squat x 4 reps 205/135
Shoulder to Overhead x 4 reps 205/135

Competitor Session 2:
A.
For Time:
Chest to Bar x 100 reps

B.
For Time:
Toes to Wall Strict HSPU x 30 reps

C.
Ski x 20min 65%