Essentials:
A.
4 Sets
Ring Pull x 10 reps
Rest 15 sec
On Floor Position Banded Lat Pull Down x 10 reps (Hold each rep below chin for 3 sec)
On the 2:30min Mark
or
ADAPT

B.
4 Sets
On Floor Position Shoulder Press x 7 reps
On the 2min Mark

C.
3 Rounds For Time:
1 Arm DB Shoulder to OverHead x 5 reps per Arm
Man Makers x 4 reps
10 meter Shuttle Sprint x 30 sec
Rest 4 min

Fitness:
A.
4 Sets
Weighted Pull Up x 3 reps
Rest 15 sec
Strict Pull Ups x Max Reps
On the 2:30min Mark
or
ADAPT

B.
4 Sets
On Floor Position Shoulder Press x 5 reps
On the 2min Mark

C.
3 Rounds For Time:
Shoulder to OverHead x 5 reps 165/105
Muscle Up x 4 reps
10 meter Shuttle Sprint x 30 sec
Rest 4 min

Performance:
A.
4 Sets
Ring Muscle Up x 5/3 reps
3sec Turn out on Support of each rep
On the 2:30min Mark

B.
4 Sets
2 Push Press + Push Jerk @ 60% of C&J
On the 2min Mark

C.
3 Rounds For Time:
Shoulder to OverHead x 5 reps 215/145
Muscle Up x 5 reps
Airdyne Sprint x 30 sec
Rest 4 min
+
Competitor Session 2:
A.
4 Sets
False Grip Chin Over Ring Hang x 20sec
Ring Push Ups x 15 reps
L-Sit Hold on Rings with Turnout x 20 sec
Rest 2min

B1.
2 Sets
Position 2 Barbell Row x 10 reps
Rest 60 sec
B2.
2 Sets
Weighted Dip x 10 reps
Rest 60 sec