Essentials:
A.
5 Sets
Dip Negatives x 3-5 reps
Tempo 31A1
On the 2min Marks

Rest 5min

B.
15min AMRAP
Incline Push Ups x 12 reps
Hanging Leg Raises x 4 reps

Fitness:
A.
5 Sets
Weighted Dip Negatives x 3-5 reps
Tempo 31A1
On the 2min Marks

Rest 5min

B.
15min AMRAP
Handstand Push Ups x 3 reps or Push Ups x 12 reps
Rope Climb x 1 rep or Knees to Elbows x 4 reps

Performance:
A.
5 Sets
Weighted Pull-up x 3 reps
On the 2min Marks

Rest 5min

B.
15min AMRAP
Males Strict Handstand Push-ups x 3 reps / Females Kipping HSPU x 3 reps
Legless Rope Climb x 1 rep
+
Competitor Session 2:
1 RM in 10min
Split Jerk