Essentials:
A.
5 Sets
Dumbbell Press x 5 reps
Tempo 31×3
On the 2:30min
Rest 3min
B.
5 Sets
Barbell Bent Over Row x 15 reps
Tempo 31×3
On the 2:30min
Rest 3min
C.
20min AMRAP
Ring Pulls x 15 reps
Incline Push Ups x 15 reps
Sit Ups x 15 reps
Row x 500 meters
Fitness:
A.
5 Sets
Press x 5 reps
Tempo 31×3
On the 2:30min
Rest 3min
B.
5 Sets
Barbell Bent Over Row x 10 reps
Tempo 31×3
On the 2:30min
Rest 3min
C.
20min AMRAP
Pull Ups x 15 reps
Dips x 15 reps
Row x 750 meters
Performance:
A.
5 Sets
Push Press + Push Jerk + Split Jerk x 4+2+2
On the 2:30min
Rest 3min
B.
5 Sets
Weighted 4 Position Pause Pull Ups x 5 reps
On the 2:30min
Rest 3min
C.
5 Sets
Muscle Ups x 6/4 reps
Rest 1min
Strict HSPU x AMRAP 1min
Rest 2min
*Record total time and reps of HSPU per round
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Competitor Session 2:
25 Sets
Airdyne x 30sec 85%
Airdyne x 30sec slow spin