Essentials:
A.
5 Sets
Deadlift x 7 reps 72%
On the 2:30min
Or
ADAPT
B.
15min AMRAP
Single Under x 90 reps
Box Dips x 15 reps
Fitness:
A.
5 Sets
Deadlift x 7 reps 72%
On the 2:30min
Or
ADAPT
B.
15min AMRAP
Double Under x 60 reps
Muscle Up x 10 reps
Performance:
A.
5 Sets
Deficit Deadlift x 7 reps 72%
On the 2:30min
Or
ADAPT
B.
15min AMRAP
Double Under x 90 reps
Muscle Up x 15 reps
Competitor Session 2:
A1.
3 Sets
Single Leg Hip extension x 10 per leg
Rest 30 sec
A2.
3 Sets
Weighted back Extension x 10 reps
Rest 30sec
A3.
3 Sets
Hollow Rock x 25 reps
Rest 30sec
A4.
3 Sets
RDL x 10 reps @3131
Rest 2min
B1.
3 Sets
Strict Muscle Up x 5-7 reps
Rest 30 sec
B2.
3 Sets
Ring Kip x 12 reps
Rest 30sec
B3.
3 Sets
Muscle Up Transition x 12 reps
Rest 2min
C1.
3 Sets
Bench Press x 5 reps
Build in weight
Rest 1min
C2.
Bent Over Dumbbell Row x 5 reps per arm
Build in weight
Rest 2min