Essentials
A.
5 Sets
Underhand Grip Bent Over Row x 8 reps
Tempo 12×2
On the 2:30min Marks

B.
6 Sets
Bent Over YTA’s x 5 reps
On the 90sec Marks

C.
11min AMRAP
Ring Pulls x 11
Incline Push Ups x 11

Fitness
A.
5 Sets
Weighted Pull Ups x 3 reps
Tempo 12×2
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.
11min AMRAP
Vertical Ring Pulls x 6
Dip x 6

Performance:
A.
5 Sets
Push Press x 8 reps 135-165/95-115
Dumbbell Bent Over Reverse Fly x 8 reps
On the 2:30min Mark

B.
3 Sets
Strict Muscle Up x 1 rep
Kipping Muscle Up x 5-7 reps
Active Ring Kip x 4-6 reps
On the 3min
*Try to get all reps without coming off the rings

C.
11min AMRAP
Weighted Strict Pull Ups x 6 reps 20/10
Close Grip Strict HSPU x 6 reps
*Forearm distance apart with hands on HSPU
+
Competitor Session 2:
A.
3 Sets
Press x 1 reps Tempo 55×1
Chin Over Bar Pull Up + Pull Over + Lower to Chin Over Bar x 3 reps
Rest 3min

B.
4 Sets
Shoulder Taps x 10 per side
Rest 1min
HS Hold x 60 sec
Rest 1min