Essentials:
A.
4 Sets
Ring Pull x 10 reps
+
Chin Over bar hold x 10 sec
+
Side Plank x 20 sec per side
On the 3min Marks
B.
3 Sets
3 min AMRAP
Rope Sit to Stand x 9 reps
Goblet Squat x As Many Reps as Possible with Remaining Time R1(25/15) R2(35/25) R3(55/35)
Rest 3min
Fitness:
A.
4 Sets
Muscle Up x 1-2 reps (Bar or ring)
+
Strict Pull Up x 3-5 reps
+
L-Sit x 12 sec
On the 3min Marks
B.
3 Sets
3 min AMRAP
Rope Climb x 3/2 rep
Squat Clean x As Many Reps as Possible with Remaining Time R1(135/95) R2(155/105) R3(175/115)
Rest 3min
RX+:
3 Sets
3 min AMRAP
Rope Climb x 4/3 rep
Squat Clean x As Many Reps as Possible with Remaining Time R1(185/125) R2(205/135) R3(225/145)
Rest 3min
Performance:
A.
4 Sets
Weighted Strict Muscle Up x 1-2 reps
+
Weighted Ring Pull Up x 3-5 reps
+
Straddle L-Sit x 12 sec
On the 3min Marks
B.
3 Sets
3 min AMRAP
Pegboard x 3/2 rep
Squat Clean x As Many Reps as Possible with Remaining Time R1(205/135) R2(225/145) R3(245/155)
Rest 3min