Essentials:
A. Strict press; 8-10×5; OT3min
+
7 rounds for time:
10 Ring Pulls
10 Bench Dips
20 sit ups
Fitness:
A. Strict press; 3-4×5; OT3min
+
10 rounds for time:
10 pull ups
10 dips
20 sit ups
Performance:
A. Strict press; 3-4×5; OT3min
+
10 rounds for time:
10/6 strict pull ups
10/6 ring dips
20 sit ups
+
Competitor Session 2:
Muscle ups; 12/6 for time x3; rest 4 min
Per:
A. 120,125,130,135,140 all 4 rep
+
19:19, did MU into ring dips each set
+
Skipped , right shoulder no feeling it today.
A. 135, 145, 145, 145, 150
B. 16:52 (well that was pretty humbling on the pull ups).
C. didn’t do.