Essentials:
A.
Spend 10 Min working on:
Support Holds
Hollow Body Hold
Single or Double Unders
Rest 3min
B.
4 Sets
Side Plank x 25-45 sec per side
On the 2:30min
Rest 3min
C.
12min AMRAP
Burpees x 12 reps
Ring Pulls x 10 reps
Shoulder to Overhead x 8 reps
Fitness:
A.
Spend 10 Min working on:
Rope Climbs
Toes to Bar
Double Unders
Rest 3min
B.
4 Sets
Nose to Wall Handstand Holds x 60-90 sec
On the 2:30min
Rest 3min
C.
12min AMRAP
Burpees x 12 reps
Pull Ups x 10 reps
Shoulder to Overhead x 8 reps 95/65
Performance:
A.
Spend 10 Min working on:
Legless Rope Climbs
Strict Muscle Ups
Rest 3min
B.
4 Sets
Nose to Wall Handstand Shoulder Taps x 20-30 reps
On the 2:30min
Rest 3min
C.
12min AMRAP
Burpees x 12 reps
Chest to Bar Pull Ups x 8 reps
Shoulder to Overhead x 6 reps 185/125