Essentials:
A.
16min EMOM
1. Glute Bridge x 10 reps
2. Bent Over Row x 10 reps
3. Deadlift x 10 reps (Same weight as BOR)
4. Ring Pulls x 10 reps

B.
5 Sets
Row x 40 sec ALL OUT
Rest 2:20min

Fitness:
A.
16min EMOM
1. Alternating Single Arm KB Deadlift x 10 reps
2. Bent Over Row x 10 reps
3. Deadlift x 10 reps (Same weight as BOR)
4. Ring Pulls x 10 reps

B.
5 Sets
Row x 40 sec ALL OUT
Rest 2:20min

Performance:
A.
16min EMOM
1.GHD Hip Extension x 10 reps
2. Bent Over Row x 10 reps
3. Deficit Deadlift x 10 reps (Same weight as BOR)
4. 1 Strict Muscle Up + 2 Kipping Muscle Ups

B.
5 Sets
Row x 40 sec ALL OUT
Rest 2:20min

Competitor Session 2:

For Time:
10 Sets
Unbroken Parallette Handstand Push Up x 2 reps