Essentials:
A.
7 Sets
Deadlift x 5 reps 75%
On the 2min Mark
Or ADAPT
B.
5 Rounds For Time:
Burpee Jumping Pull Ups x 8
Box Dips x 10
Ring Pull x 12
Incline Push Up x 14
Fitness:
A.
7 Sets
Deadlift x 5 reps 75%
On the 2min Mark
Or ADAPT
B.
5 Rounds For Time:
Rope Climb x 1
Bar Muscle Up x 6
Chest to Bar x 9
Push Up x 12
Performance:
A.
7 Sets
Deficit Deadlift x 5 reps 75%
On the 2min Mark
Or ADAPT
B.
5 Rounds For Time:
Pegboard x 1
Muscle Up x 6
Bar Muscle Up x 9
Ring Dip x 12
Competitor Session 2:
A1.
3 Sets
Single Leg Hip extension x 10 per leg
Rest 30 sec
A2.
3 Sets
Barbell Good Mornings x 10 reps
Rest 30sec
A3.
3 Sets
Hollow Rock x 30 reps
Rest 30sec
A4.
3 Sets
Band Pull thrus x 30 reps
Rest 2min
B.
4 Sets
Ring Kip x 15 reps
Low Ring MU Transition x 10 reps
C1.
3 Sets
Bench Press x 5 reps
Build in weight
Rest 1min
C2.
Bent Over Dumbbell Row x 5 reps per arm
Build in weight
Rest 2min