Essentials:
A.
8 Sets
Shoulder Press x 6-8 reps
Bench Dips x 5-10 reps
On the 2min Marks
Rest 3min
B.
4 Sets
Ring Rows x 8-10 reps
Dumbbell Bent Over Rows x 4-6 reps per arm
On the 2min Marks
Rest 3min
C.
For Time:
Ring Pulls x 25 reps
Row with legs locked out x 25 cal
Incline Push Ups x 25 reps
Burpees x 25 reps
*Time Cap of 12min*
Fitness:
A.
8 Sets
Shoulder Press x 6-8 reps
Stationary Dips or Bench Dips x 5-10 reps
On the 2min Marks
Rest 3min
B.
4 Sets
Totally Vertical Ring Rows x 8-10 reps
Dumbbell Bent Over Rows x 4-6 reps per arm
On the 2min Marks
Rest 3min
C.
For Time:
Strict Pull Ups x 5/3 reps
Chest to Bar Pull Ups x 15/10 reps
Kipping Chin to Bar Pull Ups x 25 reps
Handstand Push Ups x 5/3 reps
Push Ups x 15 reps
Burpees x 25 reps
*Time Cap of 12min*
Performance:
A.
4 Sets
Split Jerk x 5 reps
On the 4min Marks
*Go heavier than last week*
Rest 3min
B.
4 Sets
Barbell Bent Over Row x 6-8 reps
On the 2min Marks
Rest 3min
C.
For Time:
Muscle Ups x 30/20 reps
Strict Handstand Push Ups x 30/20 reps
*Time Cap of 25min*
+
Competitor Session 2:
Row x 20min Z1