Essentials:
A.
10 Sets Each For Time:
DB Man Maker x 3 reps
Ring Pulls x 9 reps
OT 2.5 minute Marks
REST 10min
B.
For time:
Row 1000meters
Fitness:
A.
10 Sets Each For Time:
Handstand Push Ups x 3 reps
Push Ups x 3 reps
Pull ups x 6 reps
Ring Pulls x 6 reps
OT 2.5 minute Marks
REST 10min
B.
For time:
Row 1000meters
Performance:
A1.
10 Sets
Strict Handstand Push-ups x 5/3 reps
OT ODD min
A2.
10 Sets
Strict Pull ups x 10/7 reps
OT EVEN min
REST 10min
B.
For time:
Row 1000meters
+
Competitor Session 2:
5 Sets
Toes to Bar x 12-15 Reps Unbroken
Rest 2min