Essentials:
A.
4 Sets
Deadlift Cluster x 6.4.4.2 reps
Rest 30sec/ On the 4min Marks

Rest 5min

B.
3 Sets
Walking Sled Pulls with rope between legs x 25meters
On the 3min Marks

Rest 5min

C.
For Time:
No Push up Dumbbell Burpee x 5 reps
Push Ups x 10 reps
Knee Ups x 15 reps
Push Press x 20 reps
Ring Pulls x 15 reps
Bench Dips x 10 reps
No Push Up Dumbbell Burpee x 5 reps

Fitness:
A.
4 Sets
Deadlift Cluster x 3.2.2.1 reps
Rest 30sec/ On the 4min Marks

Rest 5min

B.
3 Sets
Heavy Walking Sled Pulls with rope between legs x 25meters
On the 3min Marks

Rest 5min

C.
For Time:
Chest to Bar Pull Ups x 5/3 reps
HSPU x 10/7 reps
Toes to Bar x 15 reps
Push Press x 20 reps 75/55
Chin to Bar Pull Ups x 15 reps
Dips x 10/7 reps
Chest to Bar Pull Ups x 5/3 reps

Performance:
A.
4 Sets
Deadlift Cluster x 2.2.1.1 reps
Rest 30sec/ On the 4min Marks

Rest 5min

B.
3 Sets
Heavy Walking Sled Pulls with rope between legs x 50meters
On the 3min Marks

Rest 5min

C.
For Time:
Muscle Ups x 5/3 reps
Strict HSPU x 10/7 reps
Toes to Bar x 15 reps
Two Arm KettleBell Push Press x 20 reps 35/25 each hand
Toes to Bar x 15 reps
Strict HSPU x 10/7 reps
Muscle Ups x 5/3 reps
+
Competitor Session 2:
10 sets
Power Clean x 3 reps 165-185/105-125 TnG
On the Min