Essentials:
A.
5 Sets
Dumbbell Bent Over Row x 6 reps per arm
Incline Push Ups x 7-10 reps
On the 3min Marks
Rest 3min
B.
For Time:
Row x 5000 meters
Fitness:
A.
5 Sets
Rope Climb x 2-3 Accents
Ring Push Ups x 7-10 reps
On the 3min Marks
Rest 3min
B.
For Time:
Row x 5000 meters
Performance:
A.
5 Sets
Strict HSPU x AMRAP UB
Weighted Pull Ups x 2-3 reps
On the 3min Marks
Rest 3min
B.
For Time:
Row x 5000 meters
+
Competitor Session 2:
4 Sets
Barbell Bent Over Rows x 3 reps
Rest 90sec