Essentials:
A.
3 Sets
Box Dip x 14-16 reps
3 Sets
Hang or Kip on Bar x 15-25 sec or 12-14 reps
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Box Jump x 12 reps
Deadlift x 4 reps 87%
Fitness:
3 Sets
Weighted Dip x 2-4 reps
3 Sets
Kip on Ring or Bar x 10-12 reps
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Box Jump x 12 reps 30/24
Deadlift x 4 reps 345/235
Performance:
A.
3 Sets
Weighted Ring Dip x 2-4 reps
3 Sets
Strict Muscle Up x 3-5 reps
*Add weight if able to to 4-5 reps UB
On the 2:30min
Or
ADAPT
B.
5 Rounds For Time:
Box Jump x 12 reps 30/24
Deadlift x 4 reps 405/285
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 7 reps
Build in weight
Rest 1min
C2.
Bent Over Dumbbell Row x 7 reps per arm
Build in weight
Rest 2min