Essentials:
A.
5 Sets
Press x 5
On the 2:15min
*5 Sec Negative on each rep*

Rest 3min

B.
3 Sets
Palms Down Elbows High Ring Pulls x 8 reps
*5 Sec Negative on each rep*
On the 2min Marks

Rest 5min

C.
For Time:
27-21-15
Ring Pulls
18-14-10 :
Incline Push Ups

Fitness:
A.
5 Sets
Push Press x 5
On the 2:15min
*Heavy hard reps, no maximal attempts*

Rest 3min

B.
3 Sets
Weighted Wide Grip Pull Ups x 3 reps
On the 2min Marks
or
3 Sets
BW Pull Up Negative with a pause at parallel x 5 reps
Tempo 31A1
Palms Down Elbows High Ring Pulls x 5
On the 2min Marks

Rest 5min

C.
For Time:
18-14-10
Chest to Bar Pull Ups
9-7-5 :
Wall Walks

Performance:
A.
5 Sets
Pausing Split Jerk from Rack x 1
On the 2:15min
*Heavy hard reps, no maximal attempts*

Rest 3min

B.
3 Sets
Bench Press x 3 reps
On the 2min Marks

Rest 5min

C.
15/11-12/8-9/6 for time:
Muscle Up
Parallet Handstand Push Up
*Ideally the deficit on the HSPU is 9”(a 45# plate with an ab mat on top), but scale as needed so that they are difficult and not impossible.*