Essentials:
A.
5 Sets
Press x 3 reps
on the 2:30min

Rest 3min

B.
5 Sets
Band Pull Apart Pulses x 20 reps
On the 2min
or
A.D.A.P.T. Program

Rest 3min

C.
15min AMRAP
Incline Push Up x 2 reps
Bent Over Rows x 4 reps
Burpees x 8 reps

Fitness:
A.
5 Sets
Behind the Neck Press x 3 reps
on the 2:30min

Rest 3min

B.
5 Sets
Band Pull Apart Pulses x 30 reps
On the 2min
or
A.D.A.P.T. Program

Rest 3min

C.
15min AMRAP
Handstand Push Up x 2 reps
Pull Ups x 4 reps
Burpees x 8 reps
or
Muscle Up x 1 rep
Handstand Push Ups x 2 reps
Burpees x 8 Reps

Performance:
A.
5 Sets
Push Press x 5,3,3,1,1 reps
on the 2:30min

Rest 3min

B.
10 Sets
Muscle Ups x 4/2 reps
or
Strict MU x 2/1 reps
On the min Marks
*Only 15ft straps allowed*

Rest 3min

C.
7 Rounds For Time:
Strict Parallette Handstand Push Ups x 7 reps 6”/3”
Chest to Bar Pull Ups x 7 reps
*Time Cap 15min*
+
Competitor Session 2:
Row x 20min 65%
*Every 2min get off and do one of the following*
Legless L-Sit Rope climb x 1 rep
or
3 Split Jerks @ 60% of your 1RM