Essentials:
A.
12 min EMOM
1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard
2. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard
3. Jumping Pull Up x 8-10 reps
4. Inch Worm With feet on Box x 3 reps
B.
7 Rounds For Time:
Row x 10/7 cal
Deadlift x 5 reps 70%
Fitness:
A.
12 min EMOM
1. Muscle Up (Ring or Bar) x 2-4 reps
2. Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
3. Chest to Bar x 8-10 reps
4. Handstand Walk x 25 ft or Wall Walk x 3 reps
B.
7 Rounds For Time:
Row x 14/10 cal
Deadlift x 5 reps 225/155
Rx+:RXP
Performance:
A.
16 min EMOM
1. Muscle Up x 2-4 reps
2. Strict Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
3. Chest to Bar x 8-10 reps
4. Handstand Walk x 25 ft
B.
7 Rounds For Time:
Assault Bike x 10 cal
Deadlift x 5 reps 315/205