Essentials:
A.
3 Rounds Not For Time:
Lying Leg Raises x 5-10 reps
Incline Push Ups x 8-12 reps
Single Unders x 10-20 reps
Rest 5min
B.
narF
9-15-21
Thruster
Ring Pulls
Fitness:
A.
3 Rounds Not For Time:
Strict Toes to Bar x 5-10 reps
HSPU x 4-6 reps
Double Unders x 10-20 reps
Rest 5min
B.
narF
9-15-21
Thruster 95/65
Pull Ups
Performance:
A.
3 Rounds Not For Time:
Strict Muscle Up x 1-2 reps
Strict Deficit HSPU x 4-6 reps
Triple Unders x 10-20 reps
Rest 5min
B.
21-15-9
Thruster 135/95
Chest to Bar Pull Ups
+
Competitor Session 2
12-9-6-3
Deadlift 275/185
Strict HSPU