Essentials:
A.
3 Sets
Weighted Dip Negatives x 3 reps @31A1
Strict Bench Dips x 9 reps
On the 3min Marks
B.
10min AMRAP
Ring Pull x 10
Two Arm Dumbbell Push Press x 10
Fitness:
A.
3 Sets
Weighted Dip x 3-5 reps
or
Weighted Dip Negatives x 3 reps @31A1
Strict Bench Dips x 9 reps
On the 3min Marks
B.
10min AMRAP
Feet Elevated Ring Pull x 10/7
Wall Walk x 3/2
Performance:
A.
5 Sets
Weighted Pull Up x 3-5 reps
Over Hand Grip
On the 2min Marks
B.
10min AMRAP
Strict Pull Ups x 10/7
Strict HSPU x 5/3
+
Performance Session 2
A.
5 Sets
Behind the Neck Close Grip Press x 3 reps
On the 2min Marks
B.
10min Working on Muscle Ups, Handstand Walks, and Levers