Essentials:
A.
10 Sets
Under Hand Ring Pulls x 10 reps
On the Min
Rest 5min
B.
5 Rounds for time:
Run x 200 meters
Goblet Squat x 7 reps
Push press x 7 reps
Fitness:
A.
10 Sets
Chest to Bar Pull Ups x 1-3 reps
or
Chin to Bar Pull Ups x 2-5 reps
or
Hand Jump Kip x 5-7 reps
On the Min
*Choose the appropriate one for your skill level*
Rest 5min
B.
Nancy
5 Rounds for time:
Run x 400 meters
Overhead Squat x 15 reps 95/65
Performance:
A.
10 Sets
Muscle Ups x 1-3 reps
On the Min
*No False Grip*
Rest 5min
B.
Nancy
5 Rounds for time:
Run x 400 meters
Overhead Squat x 15 reps 95/65