Essentials:
A.
4 Sets
Chin Over Bar Hold x Max time in 1min
On the 2:30min Mark
or
ADAPT

B.
10min
Shoulder Press
Find a 1 RM

C.
3 Sets For Time:
Shoulder to Overhead x 10
Ring Pulls x 10
Shoulder to Overhead x 10
No Push Up Burpees x 10
Rest 90sec
*Round 2 the reps go to 12 and round 3 the reps go to 14.

Fitness:
A.
4 Sets
Weighted Pull Up x 1 reps
Rest 30 sec
Weighted Dip x 1 reps
On the 2:30min Mark
or
ADAPT

B.
10min
Shoulder Press
Find a 1RM

C.
3 Sets For Time:
Shoulder to Overhead x 8 135/95
Bar Muscle Up x 4
Shoulder to Overhead x 8 135/95
Chest to Bar x 8
Rest 90sec
*Round 2 the reps for S2O and Chest to bar are 10 and round 3 they are 12; Round 2 the reps for Bar MU is 5 and round 3 it is 6.

Performance:
A.
5 Sets
Ring Muscle Up + Extra Pull Between each rep x 5 reps
On the 2min Marks

B.
4 Sets
Push Press x 3 reps 60%(+5lbs) of C&J
On the 2min Marks

C.
3 Sets For Time:
Shoulder to Overhead x 12 135/95
Bar Muscle Up x 6
Shoulder to Overhead x 12 135/95
Chest to Bar x 12
Rest 90sec
*Round 2 the reps for S2O and Chest to bar are 14 and round 3 they are 16; Round 2 the reps for Bar MU is 7 and round 3 it is 8.
+
Competitor Session 2:
A.
3 Sets
Muscle Up ring Row x Max rep
Ring Plank Hold x 15 sec
L-Sit Leg Extension x 20 reps

B.
3 Sets
Seated DB Shoulder Press x 5 reps

C.
3 Sets
Row x 1000 meters
Rest 3min
*First two 85% and last one all out