Essentials:
A.
Deadlift x 3 reps
Tempo 51×5
Build to last Set 72%
On the 2:30min
B.
4 Sets Each For Time:
Incline Push Up x 10 reps
Step Back Lunges x 12 reps (6 per leg)
Jumping Pull Ups x 16 reps
Rest 2 min
Fitness:
A.
Deadlift x 3 reps
Tempo 51×5
Build to last Set 77%
On the 2:30min
B.
4 Sets Each For Time:
Push Up x 10 reps
Bulgarian Split Squat x 12 reps (6 per leg)
Kipping Pull Up x 16 reps
Rest 2 min
Performance:
A.
Deadlift x 3 reps
Tempo 51×5
Build to last Set 77%
On the 2:30min
B.
5 Sets Each For Time:
Ring Push Up x 10/8 reps
Pistol Squat x 12 reps (6 per leg)
Kipping Chest to Bar x 16 reps
Rest 2 min
Competitor Session 2:
A.
3 Sets
Axle Bar Clean and Jerk x 9 reps as fast as possible 135/95
Rest 4min
B.
10 Sets
L-Sit x 15 sec
Rest 75 sec