Essentials
A.
5 Sets
Bench Bent Over Single Arm Dumbbell Row x 10 reps per Arm
On the 2min Marks

B.
3 Sets
Ring Push Up x 1 reps with a turnout and 5sec hold
Knee-Up + Tucked Rock x 5+5 reps
Bent Over Scapula Press x 7 reps
On the 3min Marks
or
ADAPT

C.
Gymnastics Gone Bad
3 Rounds for total Reps:
Dumbbell Push Press x 1min
Ring Pulls x 1min
Incline Push Ups x 1min
Sit Ups x 1min
Box Step Overs x 1min
Rest 1min

Fitness
A.
5 Sets
Bench Bent Over Single Arm Dumbbell Row x 10 reps per Arm
On the 2min Marks

B.
3 Sets
Ring Dip x 1 reps with a turnout and 5sec hold
V-Up + Hollow Rock x 5+5 reps
Kipping Bar Taps x 7 reps
On the 3min Marks
or
ADAPT

C.
Gymnastics Gone Bad
3 Rounds for total Reps:
Handstand Push Ups x 1min
Pull Ups x 1min
Hand Release Push Ups x 1min
Toes to Bar x 1min
Box Jump Overs x 1min 24/20
Rest 1min

Performance:
A.
4 Sets
Push Jerk x 2 reps
Rest 15sec
Split Jerk x 2 reps
Rest 15sec
Handstand Hold x 75sec
On the 3min Marks
*Use Block if available

B.
3 Sets
Muscle Ups x Max Effort UB
*If more than 10 reps add an external load to keep the reps under 10.
On the 3min Marks
or
ADAPT

C.
Gymnastics Gone Bad
3 Rounds for total Reps:
Close Grip Strict Handstand Push Ups x 1min
Chest to Bar Pull Ups x 1min
Ring Push Ups x 1min
Toes to Bar x 1min
Box Jump Overs x 1min 30/24
Rest 1min
+
Competitor Session 2:
A.
3 Sets
Med Ball GHD Sit-Up x 10 reps
Rest 2min

B.
4 Sets
1 Arm Hang x 10 sec per side
Rest 1min