Essentials:
A.
4 Sets
Hollow Body Plank x 40sec
On the 2:30min
Or ADAPT
B.
20min AMRAP
Inch worm Push Up x 3 reps
Stationary Bar Row x 6 reps
Single Arm Dumbbell Shoulder to Overhead x 12 total reps
Fitness:
A.
4 Sets
Hollow Body Plank Slider x 40sec
On the 2:30min
Or ADAPT
B.
20min AMRAP
HSPU x 3 reps
Chest to Bar Pull Ups x 6 reps
Single Arm Dumbbell Shoulder to Overhead x 12 total reps 55/35
Performance:
A.
4 Sets
Straddle Drag/Float x 6 reps
On the 2:30min
Or ADAPT
B.
20min AMRAP
Strict Deficit HSPU x 3 reps 6/4in
Chest to Bar Pull Ups x 6 reps
Single Arm Dumbbell Shoulder to Overhead x 12 total reps 55/45
A. Plank holds
B. 13 + 8 Rx (HSPU were UB, C2B were UB through 7 rounds then went to singles, S2O was UB)