Essentials:
A.
4 Sets
Close Grip Bench Press x 2 reps
Rest 1min
Parrelette Dips x 10 reps
On the 3min Marks

B.
3 Sets
Bent Over Row x 2 reps
Rest 1min
Ring Pulls x 10 reps
On the 3min Marks

C.
AMRAP 7min
Wall Ball x 12 reps
Ring Pull x 9 reps
Incline Push Up x 6 reps

Fitness:
A.
4 Sets
Close Grip Bench Press x 2 reps
Rest 1min
Weighted Dips x 3 reps
On the 3min Marks

B.
3 Sets
Bent Over Row x 2 reps
Rest 1min
Weighted Pull Up x 3 reps
On the 3min Marks

C.
AMRAP 7min
Wall Ball x 12 reps 20/14
Pull Up x 9 reps
Handstand Push Up x 6 reps

Performance:
A.
For Time:
Strict Handstand Push Ups x 50 reps
Kipping Handstand Push Ups x 50 reps
*Need 3 times, time for just the strict, time for just the kipping and then total time. Time For kipping starts when last rep of strict is complete.*

B.
3 Sets
Bent Over Row x 3 reps
Rest 1min
Weighted Pull Up x 3 reps
On the 3min Marks

C.
5 Sets Each for time:
Weighted Muscle Ups x 7/5 reps 10 lbs
Rest 90 sec
+
Competitor Session 2
15 min
Practice L-Sit to straddle on Parallettes