Essential:
A.
8 Sets
Dumbbell Shoulder to Overhead x 7 reps
On the Min Marks

Rest 4min

B.
10min AMRAP
Ring Pulls x 5 reps
Parelet Dips x 5 reps
V-Ups x 5 reps
Incline Push Ups x 5 reps

Rest 4min

C.
3 Sets
Run x 200 meters
On the 4min marks

Fitness:
A.
8 Sets
Shoulder to Overhead x 7 reps 155/95
On the Min Marks

Rest 4min

B.
10min AMRAP
Pull Ups x 5 reps
Dips x 5 reps
Toes to Bar x 5 reps
Hand Release Push Up x 5 reps

Rest 4min

C.
3 Sets
Run x 600 meters
On the 4min marks

Performance:
A.
For Time:
Shoulder to Overhead x 50 reps 185/125
*8min Cap*

Rest 4min

B.
10min AMRAP
Strict Pull Ups x 5 reps
Strict Ring Dips x 5 reps
Strict Toes to Bar x 5 reps
Hand Release Push Up x 5 reps

Rest 4min

C.
3 Sets
Run x 600 meters
On the 4min marks
+
Competitor Session 2:
5 Sets
Strict HSPU 4”/2” Deficit x 5 reps
On the min Marks