Essentials:
A.
5 Sets
Close Grip Bench Press x 8 reps
On the 2min Marks
Rest 5min
B.
15min AMRAP
Ring Pulls x 3 reps
Single Arm DB Press x 5 reps each Arm
Rest 5min
C.
10min Run or Row at recovery pace
Fitness:
A.
5 Sets
Close Grip Bench Press x 5 reps
On the 2min Marks
Rest 5min
B.
15min AMRAP
Pull Up x 3 reps
Hand Stand Push Up x 5 reps
Rest 5min
C.
10min Run or Row at recovery pace
Performance:
A.
5 Sets
Press x 2 reps
On the 2min Marks
Rest 5min
B.
15min AMRAP
Muscle Up x 3 reps
Hand Stand Push Up x 5 reps
Rest 5min
C.
10min Run or Ski Erg at recovery pace