Essentials:
A.
5 Sets
Close Grip Dumbbell Bench Press x 5
Tempo 31X1
On the 2min Marks

Rest 3min

B.
13min AMRAP
Rope Sit to Stands x 5
Incline Close Grip Push Up x 5

Rest 3min

C.
2 Sets
Run x 400meters
Rest 9min

Fitness:
A.
5 Sets
Close Grip Bench Press x 5
Tempo 31X1
On the 2min Marks

Rest 3min

B.
13min AMRAP
Toes to Bar x 10/7
Diamond Push Up x 3/2

Rest 3min

C.
2 Sets
Run x 800meters
Rest 9min

Performance:
A.
5 Sets
Behind the Neck Close Grip Push Press x 5
On the 2min Marks

Rest 3min

B.
13min AMRAP
Strict Pull Ups x 10/7
Strict Handstand Push Ups x 5/3

Rest 3min

C.
2 Sets
Ski Erg x 1000meters
Rest 9min
+
Competitor Session 2:
Find a 1RM Strict Chest to Bar Pull up with Double overHand Grip