Essentials:
A.
8 Sets
Support Hold x 15sec
Dip Negatives x 3 reps
Rest 15 sec
Hollow Hold x 15 sec
Tuck Up x 6 reps
On the 2min

B.
3 Sets
Double Kettlebell Front Rack Alternating Step Back Lunge x 1min
Rest 30 sec
Double KettleBell Front Squat x 1min
Rest 30 sec
Wall Ball x 1min
Rest 2min

Fitness:
A.
8 Sets
Support Hold x 15 sec
Ring Dip x 3 reps
Rest 15 sec
Hang From Bar x 15sec
Around the World x 2 reps each direction
On the 2min
Or
ADAPT

B.
3 Sets
Double Kettlebell Front Rack Alternating Step Back Lunge x 1min 35/25
Rest 30 sec
Double KettleBell Front Squat x 1min 35/25
Rest 30 sec
Wall Ball x 1min 20/14
Rest 2min

Performance:
A.
8 Sets
3 Ring Muscle Up + 5 Strict Dips
Rest 15 sec
3 Bar Muscle Ups + 5 Toes to Bar
On the 2min Marks
Or
ADAPT

B.
4 Sets
Double Kettlebell Front Rack Alternating Step Back Lunge x 1min 45/35
Rest 30 sec
Double KettleBell Front Squat x 1min 45/35
Rest 30 sec
Wall Ball x 1min 30/20
Rest 2min

Competitor Session 2:
A1.
6 Sets
Hollow Rock x 15 reps
Rest 1min
A2.
6 Sets
Ring Kip x 6 reps
Rest 1min
A3.
6 Sets
Low Ring Muscle Up Transition x 5 reps
Rest 1min

B.
3 Sets
KB Front Rack Box Step Downs x 7 per leg
Rest 2min

C.
3 Sets
Front Rack Single Arm Kettlebell Walk x 100 meter per Arm
Heavy as possible
Rest 90sec