Essentials
A.
5 Sets
Underhand Grip Bent Over Row x 8 reps
Tempo 11×1
On the 2:30min 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.
4 Sets Each For time:
Sprint x 25 meters
Shoulder to Overhead x 15 reps
Ring Pulls x 12 reps
Burpees x 9 reps
Rest 2:30min

Fitness
A.
5 Sets
Weighted Pull Ups x 3 reps
Tempo 11×1
On the 2:30min 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.
4 Sets Each For time:
Sprint x 50 meters
Shoulder to Overhead x 21 reps 95/65
Pull Ups x 15 reps
HSPU x 9 reps
Rest 2:30min

Performance:
A.
4 Sets
Push Jerk x 3 reps
Rest 15sec
Split Jerk x 2 reps
Rest 15sec
Handstand Hold x 60sec
On the 3min Marks
*Use Block if available

B.
3 Sets
Muscle Ups x Max Effort UB
*If more than 10 reps add an external load to keep the reps under 10.
On the 3min Marks
or
ADAPT

C.
4 Sets Each For time:
Sprint x 50 meters
Shoulder to Overhead x 21 reps 95/65
Chest to Bar x 15 reps
Strict HSPU x 9 reps
Rest 2:30min
+
Competitor Session 2:
A.
3 Sets
Med Ball GHD Sit-Up x 10 reps
L-Sit Pull Up x 5 reps
Rest 3min

B.
4 Sets
Shoulder Taps x 10 per side
Rest 1min
1 Arm Hang x 10 sec per side
Rest 1min