Essentials
A.
5 Sets
Underhand Grip Bent Over Row x 8 reps
Tempo 55×1
On the 2:30min Marks

B.
6 Sets
Bent Over YTA’s x 5 reps
On the 90sec Marks
Or
ADAPT (3 sets)

C.
For Time:
18-12-6
Dumbbell Push Press
Parallette Dip
Push Up

Fitness
A.
5 Sets
Weighted Pull Ups x 3 reps
Tempo 55×1
On the 2:30min Marks

B.
6 Sets
Negative Bar Muscle Up + Kipping Hips to Bar + Kipping Chest to Bar
On the 90sec Marks
or
ADAPT (3 Sets)

C.
JT
For Time:
21-15-9
HandStand Push Up
Ring Dip
Push Up

Performance:
A.
12 Sets
Split Jerk x 1 rep
On the Min
*Starting weight is 205/115 and each set needs to be increasing in load
**From the rack, no blocks

B.
3 Sets
Strict Muscle Up x 1 rep
Kipping Muscle Up x 2-4 reps
Active Ring Kip x 4-6 reps
On the 3min
*Try to get all reps without coming off the rings

C.
21-18-15-12-9
Handstand Push Ups
Ring Dips
Push Ups
+
Competitor Session 2:
A.
3 Sets
Overhead Barbell walk with 25# Kettlebells x 50ft
Bear Crawl With 100# Chains x 50ft
Rest 2min

B.
3 Sets
Press x 5 reps Tempo 55×1
Weighted Pull Up x 3 reps 55×1
Rest 3min