Essentials:
A.
5 Sets Hollow to arch side roll x 5 Per side
On the 2min Mark
Rest 5min
B.
3 Sets Rope Sit to Stands x 7 reps
On the 3:20min Mark
Rest 5min
C.
For Time:
21-15-9
Leg Raises
Push Ups
Fitness:
A.
5 Sets
Handstand Hold x 30sec
On the 2min Mark
Rest 5min
B.
3 Sets Rope Pulls x 5 reps per arm
On the 3:20min Mark
Rest 5min
C.
For Time:
21-15-9
Toes to Bar
Stationary Dip
Performance:
A.
For Time
Strict Hand Stand Push Up x 50/30 reps
*10min Time Cap*
Rest 5min
B.
For Time:
Strict Pull Ups x 100/70 reps
*10min Time Cap*
Rest 5min
C.
For Time:
Male 28-21-15-9
Toes to Bar
Strict Ring Dips
Female
28-21-15-9
Toes to Bar
15-12-9-6
Strict Ring Dips