Essentials:
A.
7 Sets
Pull Up Negatives x 2 reps
Rest 10 sec
Ring Pull x 10 rep
Rest 10 sec
Jumping Pull Ups x 10 reps
Rest 10 sec
Hollow Hold x 20 sec
On the 2:30 min
Or ADAPT
B.
For Time:
Deadlift x 21 reps 45%
Row x 40 cal
Deadlift x 15 reps 55%
Row x 30 cal
Deadlift x 9 reps 65%
Row x 20 cal
Fitness:
A.
7 Sets
UB Muscle Up x 2 reps
Rest 10 sec
UB Muscle Up x 2 reps
Rest 10 sec
Muscle Up x 1 rep
Rest 10 sec
Hollow Hold x 20 sec
*Ring or Bar
On the 2:30 min
Or ADAPT
B.
For Time:
Power Clean x 21
Row x 55/50 cal
Power Clean x 15
Row x 40/35 cal
Power Clean x 9
Row x 25/20 cal
RX: (95/65),(125/85),(155/105)
RX+:(145/100), (175/120), (205/140)
Performance:
A.
7 Sets
(3 Kips + 1 Muscle Up) x 4 complexes
Rest 15 sec
Hollow Hold x 20 sec
On the 2:30 min
Or ADAPT
B.
For Time:
Power Clean x 21 145/100
Ski x 40 cal
Power Clean x 15 175/120
Ski x 30 cal
Power Clean x 9 205/140
Ski x 20 cal