Essentials:
A.
3 Sets
Press x 5 reps
On the 3min
Rest 5min
B.
5 Sets
Pull Up Negatives x 5/3 reps
Tempo 31A1
On the 2min Marks
Rest 5min
C.
10min AMRAP
Bar Facing Burpees x 5 reps
Shoulder Press x 7
Single Unders x 20
Fitness:
A.
3 Sets
Press x 5 reps
On the 3min
Rest 5min
B.
5 Sets
weighted Strict Pull Ups x 5/3 reps
Tempo 31X1
or
Weighted Pull Up Negatives x 5/3 reps
Tempo 31A1
On the 2min Marks
Rest 5min
C.
10min AMRAP
Bar Facing Burpees x 5 reps
Shoulder to Over Head x 7 135/95
Double Unders x 20
Performance:
A.
3 Sets
Push Press x 5 reps
On the 3min
Rest 5min
B.
5 Sets Each for time
Muscle Ups x 6/4 reps
On the 2min Marks
Rest 5min
C.
10min AMRAP
Bar Facing Burpees x 5 reps
Shoulder to Over Head x 7 185/125
Unbroken Double Unders x 20