Essentials:
A.
6 Sets each for time:
Push Press x 10 reps
Bench Dip x 7 reps
rest 2 minute
Rest 3min
B.
8 Sets:
Light Sled Push x 50 meters
On the 3min Marks
Fitness:
A.
6 Sets each for time:
Push Press x 10 reps 115/75
Stationary Dip x 7/5 reps for time
rest 2 minute
Rest 3min
B.
8 Sets:
Light Sled Push x 50 meters
On the 3min Marks
Performance:
A.
6 Sets
Push Press x 10 reps
rest 1 minute
Bar Muscle Ups x 7/5 reps for time *Time Cap of 1min*
rest 1 minute
Rest 3min
B.
8 Sets:
Light Sled Push x 50 meters
On the 3min Marks
+
Competitor Session 2:
A.
5 Sets
Weighted Stationary Dips x 8 reps
Rest 3min
B.
10min
Handstand Walk and Free standing Handstand Work