Essentials:
A.
4 Sets
Support Hold x 30sec
Dip Negatives x 5 reps
Rest 30 sec
Hollow Hold x 30sec
Tuck Up x 10 reps
On the 4min
B.
7 Min AMRAP
Front Squat x 7 reps
Step Back Lunge x 7 reps
Ring Pull x 7 reps
Fitness:
A.
4 Sets
Support Hold x 30sec
Ring Dip x 5 reps
Rest 30 sec
Hollow Hold x 30sec
Tuck Up x 10 reps
On the 4min
B.
7 Min AMRAP
Front Squat x 7 reps 95/65
Step Back Lunge x 7 reps 95/65
Chest to Bar x 7 reps
Performance:
A.
4 Sets
Ring Muscle Up x 5 reps
Strict Dip x 10 reps
Rest 30 sec
Bar Muscle Up x 5 reps
Toes to bar x 10 reps
On the 4min
B.
7 Min AMRAP
Front Squat x 7 reps 135/95
Step Back Lunge x 7 reps 135/95
Chest to Bar x 7 reps
Competitor Session 2:
A1.
3 Sets
Hollow Rock x 30 reps
Rest 1min
A2.
3 Sets
Ring Kip x 10 reps
Rest 1min
A3.
3 Sets
Low Ring Muscle Up Transition x 7 reps
Rest 1min
B.
3 Sets
Front Squat Hold at Parallel x 20-30sec 135/95
Rest 4min
C.
3 Sets
Goblet Squat x 35 Unbroken Reps
Rest 2min