Essentials
A.
Push Press ; 12min to Build to a Heavy 5 rep
B.
4 Sets
Press x 7, 5, 4, 3 reps
On the 2:30min Marks
C.
3 Rounds For Reps:
Incline Push Ups x 1min
Ring Pulls x 1min
Parrelette Dips x 1min
Burpees x 1min
Rest 1min
Fitness
A.
Push Press ; 12min to Build to a Heavy triple
B.
4 Sets
Press x 5, 5, 3, 3 reps
On the 2:30min Marks
C.
3 Rounds For Reps:
Bar Muscle Ups or Ring Muscle Ups x 1min
Handstand Push Ups x 1min
Chest to Bar Pull Ups x 1min
Bar Dips x 1min
Rest 1min
Performance
A.
Split Jerk ; 12min to Build to a Heavy triple
B.
4 Sets
Press x 5, 5, 3, 3 reps
On the 2:30min Marks
C.
3 Rounds For Reps:
Strict Handstand Push Ups x 1min
Chest to Bar Pull Ups x 1min
Strict Bar Dips x 1min
Bar Muscle Ups x 1min
Rest 1min
+
Competitor Session 2:
A.
Not For Time
Front Lever Negatives on Bar x 15 reps
B.
10min EMOM
Odd: Shoulder to Overhead x 5 reps 215/125
Even: Ring Pulls x 10 reps