Essentials:
A.
4 Sets
Pull Up Negative x 2-4 reps (3-5 sec negative on each rep)
Rest 20 sec
Close Grip Bench Press x 4-6 reps
On the 2:30 min
B.
5 Sets
1 min AMRAP
Push Press x 5 reps
Hanging Leg Raises x 7 reps
Bar Facing Burpee x AMRAP Remaining Time
Rest 2min
Fitness:
A.
4 Sets
Weighted Pull Up x 4-6 reps
Rest 20 sec
Close Grip Bench Press x 4-6 reps
On the 2:30 min
B.
5 Sets
1 min AMRAP
Push Press x 5 reps 115/75
Toes to Bar x 7 reps
Bar Facing Burpee x AMRAP Remaining Time
Rest 2min
RX+:(135/95)(Toes to Bar x 10 reps)
Performance:
A.
4 Sets
Weighted Pull Up x 4-6 reps
Rest 20 sec
Close Grip Bench Press x 4-6 reps
On the 2:30 min
B.
5 Sets
1 min AMRAP
Push Press x 5 reps 165/115
Toes to Bar x 10 reps
Bar Facing Burpee x AMRAP Remaining Time
Rest 2min