Essentials:
A.
4 Sets
Barbell Bent Over Row x 3 reps
Rest 15 sec
Kneeling Lat Pull Down x 7 reps
On the 2:30min Mark
or
ADAPT

B.
5 Sets Seated Dumbbell Shoulder Press x 2 reps
On the 2 min Marks

C.
14min AMRAP
Row x 60 cal
V-Ups x 50 reps
Wall Balls x 40 reps
Power Clean x 30 reps
Burpee Box Jump x 20 reps

Fitness:
A.
4 Sets
Weighted Pull Up x 2 reps
Rest 30 sec
Weighted Dip x 2 reps
On the 2:30min Mark
or
ADAPT

B.
5 Sets Seated Dumbbell Shoulder Press x 2 reps
On the 2 min Marks

C.
14.4
14min AMRAP
Row x 60 cal
Toes to Bar x 50 reps
Wall Balls x 40 reps 20/14
Power Clean x 30 reps 135/95
Muscle Ups x 20 reps

Performance:
A.
5 Sets
Muscle Up + Dips
Each set you will perform 3 Muscle Up with 3 additional dips at the top of each Muscle Up. Males wear a 10lb vest.
On the 2 min Marks

B.
4 Sets
Push Press x 3 reps 60% of C&J
On the 2min Marks

C.
14.4
14min AMRAP
Row x 60 cal
Toes to Bar x 50 reps
Wall Balls x 40 reps 20/14
Power Clean x 30 reps 135/95
Muscle Ups x 20 reps
+
Competitor Session 2:
A.
5 Sets not for time
Kipping Ring Dips x 5 reps
Bottom of Dip Swing x 5 reps
False Grip Ring Pull Ups x 5 reps
No rest

B.
3 Sets
Seated DB Shoulder Press x 7 reps

C.
2 Sets
Row x 1000 meters
Rest 3min
*First one 85% and last one all out