Essentials:
A.
3 Sets
Tempo Ring Pulls x 7-12 reps 51×1
3 Sets
Tempo Incline Push Ups x 7-12 reps 51×1
On the 2:30min Mark
B.
For Time:
27-21-15
Incline Push Up
Kettlebell Swing
Fitness:
A.
3 Sets
Weighted Pull Up x 3-5 reps
3 Sets
Handstand Push Ups x 5-7 reps (tempo 31×1)
On the 2:30min Mark
B.
For Time:
21-15-9
Push Up
15-9-3
Power Clean 80%
Performance:
A.
3 Sets
Weighted Pull Up x 3-5 reps
3 Sets
Strict Parallette Handstand Push Ups x 3-5 reps (Adjust depth to get in rep range)
On the 2:30min Mark
B.
For Time:
21-15-9
Handstand Push Up
15-9-3
Power Clean 80%
Competitor Session 2:
A1.
3 Sets
Back Bend x 30 sec hold
Rest 1min
A2.
3 Sets
Skin the Cat on Rings x 5 reps
Rest 1min
A3.
3 Sets
Press to HS progression x 5 attempts
Rest 1min
B.
3 Sets
Russian KBS x 70 reps 70/55
Rest 5min