Essentials:
A.
8 Sets
Support Hold x 15sec
Dip Negatives x 3 reps
Rest 15 sec
Hollow Hold x 15 sec
Tuck Up x 6 reps
On the 2min
B.
For Time:
Front Squat x 30 reps 70%
*From Rack*
Fitness:
A.
8 Sets
Support Hold x 15 sec
Ring Dip x 3 reps
Rest 15 sec
Hang From Bar x 15sec
Around the World x 2 reps each direction
On the 2min
Or
ADAPT
B.
For Time:
Front Squat x 30 reps 75%
*From Floor*
Performance:
A.
8 Sets
3 Ring Muscle Up + 5 Strict Dips
Rest 15 sec
3 Bar Muscle Ups + 5 Toes to Bar
On the 2min Marks
Or
ADAPT
B.
For Time:
Front Squat x 30 reps 75%
*From Floor*
Competitor Session 2:
A1.
6 Sets
Hollow Rock x 15 reps
Rest 1min
A2.
6 Sets
Ring Kip x 6 reps
Rest 1min
A3.
6 Sets
Low Ring Muscle Up Transition x 5 reps
Rest 1min
B.
3 Sets
KB Front Rack Box Step Downs x 7 per leg
Rest 2min
C.
Not For Time
Stone Hug Carry x 200 meters