Essentials:
A.
4 Sets
Stationary Dip Negatives x 3-5 reps
Tempo 31A1
On the 3min Marks
Rest 3min
B.
10min AMRAP
Ring Pulls x 6 reps
Press x 6 reps
Fitness:
A.
4 Sets
Weighted Stationary Dip Negatives x 3-5 reps
Tempo 31A1
On the 3min Marks
Rest 3min
B.
10min AMRAP
Strict Pull-ups x 3/2 reps
Press x 6 reps 75/55
Performance:
A.
12min to Find 1RM
Split Jerk
Rest 3min
B.
7min AMRAP
Strict Pull-ups x 5/3
+
Competitor Session 2:
10 Sets
Handstand Push-ups x AMRAP unbroken reps
Rest 90 sec