Essentials:
A.
4 Sets
Barbell Bent Over Row x 6 reps
Rest 15 sec
Kneeling Lat Pull Down x 12 reps
On the 2:30min Mark
or
ADAPT
B.
5 Sets Seated Dumbbell Shoulder Press x 5 reps
On the 2 min Marks
C.
20 Min AMRAP
Jumping Pull Ups x 6 reps
Incline Push Ups x 8 reps
Kettlebell Swing x 10 reps
Fitness:
A.
4 Sets
Weighted Pull Up x 1 reps
Rest 10 sec
Strict Pull Ups x 1.1.1
Rest 10 sec
On the 2:30min Mark
or
ADAPT
B.
5 Sets Seated Dumbbell Shoulder Press x 5 reps
On the 2 min Marks
C.
20 Min AMRAP
Nate
Muscle Up x 2 reps
Handstand Push Up x 4 reps
Kettlebell Swing x 8 reps 70/55
or
Nateish
Burpee Pull Up x 2 reps
Dips x 4 reps
Kettlebell Swing x 8 reps 70/55
Performance:
A.
5 Sets
Muscle Up + Extra Pull
Each set you will perform 5 Muscle Up with 1 additional Pull between each Muscle Up.
On the 2 min Marks
B.
5 Sets
2 Push Press + 2 Push Jerk 65% of C&J (+10lbs)
On the 2 min Marks
C.
42-30-18
Handstand Push Up
Ring Dip
Push Up
*20min Cap
A. 25, 35, 45, 55
B. 35, 45, 55, 55, 55
C. 11+4 Rx