Essentials:
A.
10min to work on Jump Rope Tech.
B.
For time:
V-Ups x 30 reps
Ring Pull x 50 reps
Burpees x 70 reps
Fitness:
A.
10min to work on Pull Up/Kip or Muscle Up Tech.
B.
For time:
Toes to Bar x 30 reps
Pull Ups x 60 reps
Burpees x 90 reps
Performance:
A.
10min to work on Muscle Up Tech
B.
For time:
Muscle Ups x 40/25
Chest to Bar Pull Ups x 80 reps
Burpees x 120 reps