Essentials:
A.
3 Sets
Box Dips x 10-12 reps
3 Sets
Hang or Kip on Bar x 10-20 sec or 10-12 reps
On the 2:30min
Or ADAPT
B.
5 Rounds For Time:
Deadlift x 7 reps 75%
Box Jump x 9 reps
Hang Knee Ups x 11 rep
Fitness:
A.
3 Sets
Weighted Dip x 3-5 reps
3 Sets
Kip on Ring or Bar x 10-12 reps
On the 2:30min
Or ADAPT
B.
5 Rounds For Time:
Deadlift x 7 reps 315/205
Box Jump x 9 30/24
Toes to Bar x 11
Performance:
A.
3 Sets
Weighted Ring Dip x 3-5 reps
3 Sets
Strict Muscle Up x 3-5 reps
On the 2:30min
Or ADAPT
B.
5 Rounds For Time:
Deadlift x 7 reps 365/255
Box Jump x 9 30/24
Toes to Bar x 11
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
Double KB ZigZag Walk x 100 ft
Rest 2min
B1.
3 Sets
Bar Muscle Up x 7-9 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
Floor Press x 5 reps
Build in weight
Rest 1min
C2.
Bent Over Dumbbell Row x 5 reps per arm
Build in weight
Rest 2min