Essentials
A.
4 Sets
1 Foot Standing Band Row x 15 reps
Tempo 31×1
On the 3min Marks

B.
3 Sets
Ring Push Up x 1 reps with a turnout and 5sec hold
Knee-Up + Tucked Rock x 5+5 reps
Bent Over Scapula Press x 7 reps
On the 3min Marks
or
ADAPT

C.
15-12-9 For Time
Single Arm Dumbbell Shoulder to Overhead per Arm
Ring Pulls
Side Plank x 20sec per side

Fitness
A.
4 Sets
Weighted Pull Up + Chin Over Bar Hold + Pull Up Negative x 3+Max+Slow as Possible
On the 3min Marks

B.
3 Sets
Ring Dip x 1 reps with a turnout and 5sec hold
V-Up + Hollow Rock x 5+5 reps
Kipping Bar Taps x 7 reps
On the 3min Marks
or
ADAPT

C.
15-12-9 For Time
Single Arm Dumbbell Shoulder to Overhead per Arm 70/45
Vertical Ring Pulls
Double Unders

Performance:
A.
4 Sets
Push Jerk x 2 reps
Rest 15sec
Split Jerk x 2 reps
Rest 15sec
Handstand Hold x 90sec
On the 3min Marks
*Use Block if available

B.
5 Sets
Ring Swing x 10 reps
Bottom of Dip Swing x 5 reps
Ring Pulls x 5 reps
On the 2min Marks
or
ADAPT

C.
15-12-9 For Time
Single Arm Dumbbell Shoulder to Overhead per Arm 100/70
Strict Chest to Bar Pull Ups
Med Ball GHD Sit Up 20/14
+
Competitor Session 2:
A.
Snatch Grip Overhead Barbell Hold x accumulate 2min 205/125

B.
5 Sets
Strict Muscle Up x 3 reps
Rest 2min