Essentials:
A.
10 Sets
Rings Pulls x 6-10 reps
On the Min
Rest 3min
B.
For Time:
Dumbbell Push Press x 40 reps
Rest 3min
C.
7min AMRAP
Bent over Bar bell Row x 7 reps
Incline Push Up x 7 reps
Fitness:
A.
10 Sets
Rings Pulls with elevated feet x 3-5 reps
On the Min
Rest 3min
B.
For Time:
Dumbbell Push Press x 60 reps 30-35/20-25
Rest 3min
C.
7min AMRAP
Pull Ups x 7 reps
Hand Release Push Ups x 7 reps
Performance:
A.
10 Sets
Legless Rope Climb x 1 rep 15ft
On the Min
*L-Sit if Possible but only to 12ft*
Rest 3min
B.
For Time:
Dumbbell Push Press x 60 reps 55/35
Rest 3min
C.
7min AMRAP
Strict Pull Ups x 7 reps
Strict HSPU x 7 reps