Essentials
A.
5 Sets
Underhand Grip Bent Over Row x 8 reps
Tempo 14×4
On the 2:30min Marks

B.
6 Sets
Bent Over YTA’s x 5 reps
On the 90sec Marks
Or
ADAPT (3 sets)

C.
For Time:
Shoulder to Overhead x 35 reps
Burpees x 30 reps
Ring Pulls x 25 reps
Row x 20 cal
Push Ups x 15 reps
Row x 20 cal
Ring Pulls x 25 reps
Burpees x 30 reps
Shoulder to Overhead x 35 reps

Fitness
A.
5 Sets
Weighted Pull Ups x 3 reps
Tempo 14×4
On the 2:30min Marks

B.
6 Sets
Negative Bar Muscle Up + Kipping Hips to Bar + Kipping Chest to Bar
On the 90sec Marks
or ADAPT (3 sets)

C.
For Time:
Shoulder to Overhead x 40 reps 95/65
Burpees x 30 reps
Pull Ups x 20 reps
Row x 25 cal
Handstand Push Ups x 15 reps
Row x 25 cal
Pull Ups x 20 reps
Burpees x 30 reps
Shoulder to Overhead x 40 reps 95/65

Performance:
A.
8 Sets
Split Jerk x 1 rep
On the 90sec
*Starting weight is 235/135 and each set needs to be increasing in load
**From the rack, no blocks

B.
3 Sets
Strict Muscle Up x 1 rep
Kipping Muscle Up x 3-5 reps
Active Ring Kip x 4-6 reps
On the 3min
*Try to get all reps without coming off the rings

C
For Time:
Shoulder to Overhead x 50 reps 115/75
Burpees x 40 reps
Chest to Bar Pull Ups x 30 reps
Row x 20 cal
Bar Muscle Ups x 5 reps
Row x 20 cal
Chest to Bar Pull Ups x 30 reps
Burpees x 40 reps
Shoulder to Overhead x 50 reps 115/75
+
Competitor Session 2:
3 Sets
Press x 3 reps Tempo 55×1
Chin over Bar+Roll Over Bar + Lower Chin Over Bar x 3 reps
Rest 3min