Essentials:
A.
5 Sets
Ring Pulls x Amrap 40sec
Bench Dips x Amrap 40sec
On the 2:20min Mark

Rest 5min

B.
For Time:
Lying Leg Lifts x 10 Reps
Sit Ups x 10 Reps
Lying Leg Lifts x 10 Reps
Ring Pulls x 10 Reps
Lying Leg Lifts x 10 Reps
Burpees x 10 Reps
Lying Leg Lifts x 10 Reps
Push Ups x 10 Reps
Lying Leg Lifts x 10 reps

Rest 3min

C.
15min AMRAP
Row Max Cal

Fitness:
A.
5 Sets
Strict Pull Ups x Amrap 30sec
Dips x Amrap 30sec
On the 2:20min Mark

Rest 5min

B.
For Time:
Toes to bar x 10 Reps
Sit Ups x 10 Reps
Toes to Bar x 10 Reps
Pull Ups x 10 Reps
Toes to Bar x 10 Reps
Burpees x 10 Reps
Toes to Bar x 10 Reps
Dips x 10 Reps
Toes to Bar x 10 reps

Rest 3min

C.
15min AMRAP
Row Max Cal

Performance:
A.
5 Sets
Ring Pull Ups x 6 reps
Russian Dips x 6 reps
On the 2:20min

Rest 5min

B.
For Time:
20 Rounds
Strict Toes to Bar x 5 Unbroken Reps
*20min Time Cap*

Rest 3min

C.
15min AMRAP
Airdyne or Skierg Max Cal
+
Competitor Session 2:
Practice Handstand Holds and Walks for 15min