Essentials:
A. Strict press; 8-10×5; OT3min
+
7 rounds for time:
10 Ring Pulls
10 Bench Dips
20 sit ups

Fitness:
A. Strict press; 3-4×5; OT3min
+
10 rounds for time:
10 pull ups
10 dips
20 sit ups

Performance:
A. Strict press; 3-4×5; OT3min
+
10 rounds for time:
10/6 strict pull ups
10/6 ring dips
20 sit ups
+
Competitor Session 2:
Muscle ups; 12/6 for time x3; rest 4 min