Essentials
A.
5 Sets
Close Grip Bench Press x 10 reps
On the 2min Mark
Rest 5min
B
12min AMRAP
Bench Dips x 6 rep
DumbBell Push Press x 8 reps
Single Unders x 40 reps
Rest 5min
C.
Mobility Squat Hold x 5min
Fitness
A.
5 Sets
Close Grip Bench Press x 7 reps
On the 2min Mark
Rest 5min
B
12min AMRAP
Dips x 4 rep
Push Press x 6 reps 115/75
Double Unders x 20 reps
Rest 5min
C.
Mobility Squat Hold x 5min
Performance
A.
5 Sets
Push Jerk x 5 reps
On the 2min Mark
Rest 5min
B
12min AMRAP
Muscle Ups x 2 rep
Strict Hand Stand Push Ups x 4 reps
Unbroken Double Unders x 20 reps
Rest 5min
C.
Mobility Squat Hold x 5min
+
Competitor Session 2:
Spend 10-15min Working On a Single Bar Inverted Hang