Essentials:
A.
4 Sets
Bar Row x Max Unbroken reps (Adjust feet and Bar to where you can get no more than 20 reps)
On the 2:30min
Or
ADAPT

B.
3 Sets
Weighted Bench Dips x 7 reps
*build over the course of the 3 sets*

C.
13min AMRAP
5-10-15-20-25-30…..
Incline Push Ups
Lying Leg Raises
Dumbbell Push Press

Fitness:
A.
4 Sets
Muscle Up or Bar Muscle Ups x Max Unbroken (Top out the reps at 5)
On the 2:30min
Or
ADAPT

B.
3 Sets
Weighted Dips x 3 reps
*build over the course of the 3 sets*

C.
13min AMRAP
5-10-15-20-25-30…..
Handstand Push Ups
Toes to Bar
Power Snatch 75/55

Performance:
A.
4 Sets
First 3 Sets: 1-2 Muscle Up + 3 Strict Dips
*Last Set Max Unbroken Reps Muscle Up
On the 2:30min

B.
3 Sets
Weighted Dips x 3 reps
*build over the course of the 3 sets*

C.
13min AMRAP
5-10-15-20-25-30…..
Strict Handstand Push Ups
Toes to Bar
Power Snatch 75/55

Competitor Session 2:
A.
1 Set
Shoulder to Overhead 205/135
Max Unbroken Reps

B.
5 Sets
Weighted Muscle Up x 1 rep

C.
5 Sets
Sprint x 50 meters
Rest 2min