Essentials:
A.
5 Sets
Front Squat x 4 reps 78%
Tempo @ 30×1
On the 2:30 min
B.
3 Sets
Incline Push Ups x Max Reps 1 min
Rest 1 min
Strict Ring Pull x Max Reps 1 min
Rest 1 min
V-Ups x Max Reps 1 min
Rest 1 min
*3 Scores, Total Push Up, Total Ring Pulls, and Total V-Ups
Fitness:
A.
5 Sets
Front Squat x 4 reps 78%
Tempo @ 30×1
On the 2:30 min
B.
3 Sets
Handstand Push Ups x Max Reps 1 min
Rest 1 min
Strict Pull Ups x Max Reps 1 min
Rest 1 min
V-Ups x Max Reps 1 min
Rest 1 min
*3 Scores, Total HSPU, Total Pull Ups, and Total V-Ups
Performance:
A.
5 Sets
Front Squat x 4 reps 78%
Tempo @ 30×1
On the 2:30 min
B.
3 Sets
Strict Handstand Push Ups x Max Reps 1 min
Rest 1 min
Strict Pull Ups x Max Reps 1 min
Rest 1 min
Strict Toes to Bar x Max Reps 1 min
Rest 1 min
*3 Scores, Total HSPU, Total Pull Ups, and Total T2B