Essentials:
A.
3 Sets
Front Squat x 5 reps @ Tempo 4040
Build in Weight
3 Sets
Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo 4040
Build in Weight
On the 2:30min Mark
Or
ADAPT
B.
3 Rounds Each For Time:
Assault Bike x 10 cal
Ring Pulls x 20 reps
Rest 3min
Fitness:
A.
3 Sets
Front Squat x 5 reps @ Tempo 4040
Build in Weight
3 Sets
Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo 4040
Build in Weight
On the 2:30min Mark
Or
ADAPT
B.
3 Rounds Each For Time:
Row x 15/12 cal
Bar Muscle Up x 9/6 reps
Rest 3min
Performance:
A.
3 Sets
Front Squat x 5 reps @ Tempo 4040
Build in Weight
3 Sets
Front Rack Deficit Step Back Lunge x 5 reps Per Leg @ Tempo4040
Build in Weight
On the 2:30min Mark
Or
ADAPT
B.
4 Rounds Each For Time:
Ski x 15/12 cal
Muscle Up x 12/8 reps
Rest 3min
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 with Box x 7 reps
Rest 1min