Essentials:
A.
5 Sets
Ring Pulls x Amrap 50sec
Bench Dips x Amrap 50sec
On the 2:30min Mark
Rest 5min
B
For Time:
Plank on Hands to Plank on Elbows x 25 reps
Bench Dips x 25
Incline Push Ups x 25
Burpees x 25
Rest 3min
C.
Mobility Squat Hold x 4:30min
Fitness:
A.
5 Sets
Strict Pull Ups x Amrap 40sec
Dips x Amrap 40sec
On the 2:30min Mark
Rest 5min
B
For Time:
Handstand Push Ups x 10 reps or Wall Walks x 5 reps
Dips x 15
Hand Release Push Ups x 30
Burpees x 35
Rest 3min
C.
Mobility Squat Hold x 4:30min
Performance:
A.
For Time:
20 Sets
Chest to Bar Pull Ups x 5 UB reps
Rest 5min
B
For Time:
Strict Hand Stand Push Ups x 25/15 reps
Kipping Hand Stand Push Ups x 50 reps
Rest 3min
C.
Mobility Squat Hold x 4:30min
+
Competitor Session 2: (Before above work)
Find 1 RM Bench Press