Essentials:
A.
3 Sets
Box Dips x 10-12 reps
3 Sets
Hang or Kip on Bar x 10-20 sec or 10-12 reps
On the 2:30min
Or ADAPT
B.
For Time:
30-25-20
Deadlift 40%
Dumbbell Thruster
Fitness:
A.
3 Sets
Weighted Dip x 5-7 reps
3 Sets
Kip on Ring or Bar x 10-12 reps
On the 2:30min
Or ADAPT
B.
For Time:
30-25-20
Deadlift 165/115
Dumbbell Thruster 25/15
Performance:
A.
3 Sets
Weighted Ring Dip x 5-7 reps
3 Sets
Strict Muscle Up x 3-5 reps
On the 2:30min
Or ADAPT
B.
For Time:
30-25-20
Deadlift 185/125
Thruster 75/55
Competitor Session 2:
A1.
3 Sets
Single Leg Hip extension x 10 per leg
Rest 30 sec
A2.
3 Sets
Weighted back Extension x 10 reps
Rest 30sec
A3.
3 Sets
Hollow Rock x 25 reps
Rest 30sec
A4.
3 Sets
Double KB ZigZag Walk x 100 ft
Rest 2min
B1.
3 Sets
Ring Kip x 12 reps
Rest 30sec
B2.
3 Sets
Muscle Up Transition x 12 reps
Rest 2min
C.
20min EMOM
1. Airdyne 65%
2. Seated Box Jump x 10 reps
