Essentials:
A.
5 Sets
Dumbbell Press x 2 reps
Tempo 31×3
On the 2min
Rest 3min
B.
5 Sets
Barbell Bent Over Row x 10 reps
Tempo 31×3
On the 2min
Rest 3min
C.
For Time:
Row x 2000 meters
*Every 2min you have to perform 10 Ring Pulls*
Fitness:
A.
5 Sets
Press x 2 reps
Tempo 31×3
On the 2min
Rest 3min
B.
5 Sets
Barbell Bent Over Row x 5 reps
Tempo 31×3
On the 2min
Rest 3min
C.
For Time:
Row x 3000 meters
*Every 2min you have to perform 3 Muscle Ups or 10 Pull Ups*
Performance:
A.
5 Sets
Push Press + Push Jerk + Split Jerk x 1+2+2
On the 2min
Rest 3min
B.
5 Sets
Weighted 4 Position Pause Pull Ups x 2 reps
On the 2min
Rest 3min
C.
5 Sets
Muscle Ups x 10/8 reps
Rest 1min
Strict HSPU x AMRAP 90sec
Rest 2min
*Record total time and reps of HSPU per round