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Essentials:
A.
4 Sets
Dumbbell Bench Press x 8 reps
Ring Pulls x 10 reps
On the 2:30min

B.
4 Sets
Incline Push Up x 5 reps
Tempo 55×5

C.
14min AMRAP
Row x 25 cal
Ring Pull x 16 reps
Dumbbell Push Press x 7 reps

Fitness:
A.
4 Sets
Dumbbell Bench Press x 5 reps
Weighted Pull Up x 3 reps
On the 2:30min

B.
4 Sets
Dips x 5 reps
Tempo 55×5
On the 2:30min Mraks
*No Weight*

C.
14min AMRAP
Row x 25 cal
Pull Ups x 16 reps
Handstand Push Ups x 7 reps

Performance:
A.
4 Sets
Push Press Cluster 1.1.1 Reps
Rest 20sec between reps
On the 2:30min

B.
4 Sets
Dip Complex (Weighted Dip + Russian Dip) x 5+5 reps
On the 2:30min

C.
4 Rounds:
Strict Pull Up x 30 sec
Strict HSPU x 30 sec
Muscle Up x 30 sec
Press x 30 sec 95/65
Rest 2min
+
Competitor Session 2:
5 Sets
Row x 2min @ 85-95%
Row x 3min @ Z1

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