Essentials:
A.
5 Sets
Dumbbell Press x 3 reps
Tempo 31×3
On the 2min

Rest 3min

B.
5 Sets
Barbell Bent Over Row x 12 reps
Tempo 31×3
On the 2min

Rest 3min

C.
10min AMRAP
Parelette Dips x 10
V-Ups x 10 reps

Rest 3min

7min AMRAP
Run x 100 meters
Incline Push Up x 10 reps

Fitness:
A.
5 Sets
Press x 3 reps
Tempo 31×3
On the 2min

Rest 3min

B.
5 Sets
Barbell Bent Over Row x 7 reps
Tempo 31×3
On the 2min

Rest 3min

C.
10min AMRAP
Dips x 10
Toes to Bar x 10 reps

Rest 3min

7min AMRAP
Run x 100 meters
Handstand Push Up x 5 reps

Performance:
A.
5 Sets
Push Press + Push Jerk + Split Jerk x 2+2+2
On the 2min

Rest 3min

B.
5 Sets
Weighted 4 Position Pause Pull Ups x 3 reps
On the 2min

Rest 3min

C.
5 Sets
Muscle Ups x 8/6 reps
Rest 1min
Strict HSPU x AMRAP 75sec
Rest 2min
*Record total time and reps of HSPU per round
+
Competitor Session 2:
30 Sets
Airdyne x 30sec 85%
Airdyne x 30sec slow spin