Essentials:
A.
15min AMRAP
Dumbbell Push Press x 6 reps
Ring Pulls x 6 reps
Rest Exactly 5min
B.
20min AMRAP
Row x 20 Cal
Burpees x 10 reps
Fitness:
A.
15min AMRAP
HSPU x 3/2 reps
Chest to Bar Pull Ups x 6/4 reps
Rest Exactly 5min
B.
20min AMRAP
Row x 20 Cal
Burpees x 10 reps
Performance:
A.
15min AMRAP
Strict HSPU x 5/3 reps
Bar Muscle Ups x 5/3 reps
Rest Exactly 5min
B.
20min AMRAP
Airdyne x Max Cal.