Essentials:
A.
4 Sets
Close Grip Bench Press x 4 reps
Rest 1min
Parrelette Dips x 10 reps
On the 3min Marks

B.
3 Sets
Bent Over Row x 4 reps
Rest 1min
Ring Pulls x 10 reps
On the 3min Marks

C.
AMRAP 8min
Ring Pulls x 4 reps
Burpees x 6 reps
Box Jump Overs x 8 reps

Fitness:
A.
4 Sets
Close Grip Bench Press x 4 reps
Rest 1min
Weighted Dips x 3 reps
On the 3min Marks

B.
3 Sets
Bent Over Row x 4 reps
Rest 1min
Weighted Pull Up x 3 reps
On the 3min Marks

C.
AMRAP 8min
Pull Ups x 4 reps
Burpees x 6 reps
Box Jump Overs x 8 reps 24/20

Performance:
A.
5 Sets
Push Press + Push Jerk x 2+2 reps
On the 2:30min Marks

B.
3 Sets
Bent Over Row x 4 reps
Rest 1min
Weighted Pull Up x 3 reps
On the 3min Marks

C.
4 Sets Each for time:
Weighted Muscle Ups x 8/6 reps 10lbs
Rest 2min
+
Competitor Session 2
10 Sets
Strict Parrelette Handstand Push Ups x 3 reps
On the min Marks
*Make the deficit greater if you were able to get all 4 reps each min last week*