Essentials:
A.
5 Set
Press x 3 reps
On the 2:15min
*5 Sec Negative*
Rest 3min
B.
3 Sets
Palms Down High Elbow Ring Pulls x 8 reps
7 Sec Negative
On the 3min Marks
Rest 3min
C.
5 Rounds For Time:
Incline Push Ups x 10 reps
Standing Dumbbell Press x 10 reps
Rest 3min
D.
Mobility Squat Hold x 3:30min
Fitness:
A.
5 Set
Push Press x 3 reps
On the 2:15min
*All Reps are Heavy*
Rest 3min
B.
3 Sets
Weighted Wide Grip Pull Ups x 2 reps
or
Palms Down High Elbow Ring Pulls x 10 reps
3 Sec Negative
On the 3min Marks
Rest 3min
C.
5 Rounds For Time:
Push Ups x 10 reps
Standing Press x 10 reps 80/50
Rest 3min
D.
Mobility Squat Hold x 3:30min
Performance:
A.
5 Set
Pausing Push Jerk x 1 rep
On the 2:15min Marks
*All Reps are Heavy*
Rest 3min
B.
3 Sets
Bench Press x 2 reps
On the 3min Marks
Rest 3min
C.
For Time:
Strict Handstand Push Ups x 50/35 reps
Rest 3min
D.
Mobility Squat Hold x 3:30min
+
Competitor Session 2:
10min AMRAP
Strict Muscle Ups