Essentials:
A.
10min to Work on these Skills
-Double Unders
-Single Arm Kettlebell Swings
-Rope Climbs
-Support Hold (Dip bar, Rings, L-Sits)
*You can work on a little of all or just focus on one*
Rest 5min
B.
3 Sets
Close Grip Bench Press x 10 reps
On the 2min Marks
Rest 5min
B.
3 Rounds For Time:
Med Ball Overhead Walking Lunges x 20 reps
Ring Pulls x 20 reps
Fitness:
A.
10min to Work on these Skills
-Double Unders
-Kipping or Muscle Up Transition
-Rope Climbs
-Handstand Variations (Holds, Push ups, Taps, Walks)
*You can work on a little of all or just focus on one*
Rest 5min
B.
3 Sets
Close Grip Bench Press x 7 reps
On the 2min Marks
Rest 5min
B.
3 Rounds For Time:
Overhead Squat x 15 reps 75/55
Pull Ups x 15 reps
Performance:
A.
Squat Snatch
15min to Build to a 3RM Touch and Go
Rest 10min
B.
For Time:
Squat Snatch x 30 reps 185/125
*If the weight is to heavy adjust to 85% of best snatch*
+
Competitor Session 2:
3 Rounds For Time:
Overhead Squat x 25 reps 75/55
Chest to Bar Pull Ups x 25 reps