Essentials:
A.
4 Sets
Barbell Bent over Rows x 6-8 reps
On the 3 min Marks
Rest 3min
B.
5 Sets
Single Arm Dumbbell Shoulder Press x 4 reps per arm
On the 2min Marks
Rest 3min
C.
For Time:
Ring Pulls x 30 reps
Burpees x 50 reps
Bench Dips x 30 reps
Fitness:
A.
4 Sets
Weighted Pull Up x 3 reps
Tempo 31×1
Or
Weighted Ring Pulls x 3 reps
Tempo 31×1
On the 3 min Marks
Rest 3min
B.
5 Sets
Behind the Neck Close Grip Press x 3 rep
On the 2min Marks
Rest 3min
C.
For Time:
Chest to Bar Pull Ups x 15 reps
Burpees x 50 reps
Dips x 15 reps
Performance:
A.
4 Sets
Strict Handstand Push Ups x AMRAP UB
Weighted Pull Up x 2-3 reps
On the 3min Marks
Rest 3min
B.
10 Sets
Split Jerk x 1 rep 85%
On the min
Rest 3min
C.
For Time:
Muscle Ups x 10/7 reps
Burpees x 50 reps
Muscle Ups x 10/7 reps
+
Competitor Session 2:
5 Sets
Barbell Bent Over Row x 5 reps
Rest 90sec