Essentials:
A.
12min EMOM
Parallette Dips x 8 reps
or ADAPT
B.
6min AMRAP
Shoulder to Overhead x 6 reps
Burpee Box Jump x 6 reps
-Rest 10min-
6min AMRAP
Incline Push Ups x 6 reps
Jumping Pull Ups x 6 reps
Fitness:
A.
12min EMOM
Ring Dip x 5 rep
Or
Bar Dip x 8 reps
or ADAPT
B.
6min AMRAP
Shoulder to Overhead x 6 reps 135/95
Bar Muscle Up x 3 reps
-Rest 10min-
6min AMRAP
Handstand Push Ups x 6 reps
Chest to Bar Pull Ups x 3 reps
Performance:
A.
12min EMOM
2 Muscle Up + 3 Ring Dip
B.
6min AMRAP
Shoulder to Overhead x 6 reps 155/105
Bar Muscle Up x 3 reps
-Rest 10min-
6min AMRAP
Strict Handstand Push Ups x 6 reps
Bar Muscle Up x 3 reps
A. 5 ring dips
B. 7 rounds / 7+4 rounds Rx (S2O UB, no failed reps on BMU. 6 UB HSPU for first 5 rounds then went to 4-2, 4-2. C2B UB)