Essentials:
A.
5 Sets
Dumbbell Shoulder to Overhead x 10 reps
On the Min
Rest 5min
B.
13min AMRAP
Ring Pulls x 5 reps
Parelet Dips x 5 reps
V-Ups x 5 reps
Incline Push Ups x 5 reps
Rest 3min
C.
4 Sets
Run x 200meters
On the 3min Marks
Fitness:
A.
5 Sets
Shoulder to Overhead x 10 reps 155/95
On the Min
Rest 5min
B.
13min AMRAP
Pull Ups x 5 reps
Dips x 5 reps
Toes to Bar x 5 reps
Hand Release Push Up x 5 reps
Rest 3min
C.
4 Sets
Run x 400meters
On the 3min Marks
Performance:
A.
5 Sets
Push Jerk x 2-4 reps 225/135
On the Min
Rest 5min
B.
13min AMRAP
Strict Pull Ups x 5 reps
Strict Ring Dips x 5 reps
Strict Toes to Bar x 5 reps
Hand Release Push Up x 5 reps
Rest 3min
C.
4 Sets
Run x 400meters 85%
On the 3min Marks
+
Competitor Session 2:
7 Sets
Strict HSPU 4”/2” Deficit x 4 reps
On the min Marks