Essentials:
A.
For Time:
Bench Dips x 30 reps
Incline Push Ups x 60 reps
Push Press x 30 reps
*12min time Cap*
Rest 5min
B.
12 Sets
Ring Pulls x 5-7 reps
On the min Mark
Rest 5min
C.
6 Sets
Row x 1min 85%
Row x 2min Slow spin
Fitness:
A.
For Time:
Dips x 30 reps
Push Ups x 60 reps
Push Press x 30 reps 95/65
*12min time Cap*
Rest 5min
B.
12 Sets
Chest to Bar Pull Ups x 1-2 reps
On the min Mark
Rest 5min
C.
6 Sets
Row x 1min 85%
Row x 2min Slow spin
Performance:
A.
For Time:
Handstand Push Ups x 90/60
*12min time Cap*
Rest 5min
B.
12 Sets
Muscle Ups x 1-2 reps
On the min Mark
Rest 5min
C.
6 Sets
Ski Erg x 1min 85%
Airdyne x 2min Slow spin