Essentials:
A.
4 Sets
Chin Over Bar Hold x 30 sec
or
Support Hold on rings x 30 sec
or
Support Hold on Bar x 30 sec
On the 2:30min
*Choose the one that is a weakness but also within your ability*
B.
4 Sets
Deadlift x 3 reps
On the 2:30min
*Do not exceed 75% of 1 RM
or ADAPT
C.
For Time:
Front Squat x 21 reps
Bar Facing Burpees x 15 reps
Man Makers x 9 reps
Fitness:
A.
4 Sets
Muscle Up x 30 sec as many reps as possible
or
Ring Dip x 30 sec as Many reps as possible
or
Big Kip on Bar x 30 sec as Many reps as possible
On the 2:30min
*Choose the one that is a weakness but also within your ability*
B.
4 Sets
Deficit Deadlift x 3 reps
On the 2:30min
*Do not exceed 77% of 1 RM
or ADAPT
C.
For Time:
Full Clean x 21 reps 135/95
Bar Facing Burpees x 15 reps
Bar Muscle Up x 9 reps
Performance:
A.
4 Sets
5 Strict Ring Dips + 7/5 Muscle Ups
On the 2:30min
B.
4 Sets
Deficit Deadlift x 3 reps
On the 2:30min
*Do not exceed 77% of 1 RM
or ADAPT
C.
For Time:
Full Clean x 21 reps 135/95
Bar Facing Burpees x 15 reps
Bar Muscle Up x 9 reps
-Rest 6 min-
For Time:
Wall Ball x 50 reps 30/20