Essentials:
A.
6 Sets
Single Arm Russian Kettlebell Swings x 10 per Arm
On the 2min Marks

B.
3 Sets
Powell Raise x 7 reps per arm
Rest 20 sec
Bent Over Row x 9 reps
Rest 20 sec
Ring Pulls x 15 reps
On the 4min Marks

C.
21-18-15-12-9-6-3 For Time:
Incline Push Up
Ring Pull

Fitness:
A.
12min
Power Snatch
Build to Heavy Single

B.
3 Sets
Weighted Pull Up x 1-3 reps
Rest 20 sec
Chest to Bar x 5-7 reps
Rest 20 sec
Bar or Ring Muscle Up x 2-4 reps
On the 4min Marks

C.
For Time:
HSPU x 24 reps
Toes to Bar x 21 reps
HSPU x 18 reps
Chest to Bar x 15 reps
HSPU x 12 reps
Single Arm Kettlebell Snatch x 9 reps per Arm 55/35
HSPU x 6 reps
Bar Muscle Up x 3 reps

Performance:
A.
12min
Power Snatch
Build to Heavy Single

B.
3 Sets
Weighted Pull Up x 1-3 reps
Rest 20 sec
Chest to Bar x 12/9 reps
Rest 20 sec
Muscle Up x 7/5 reps
On the 4min Marks

C.
For Time:
Kipping HSPU x 27 reps
Toes to Bar x 24 reps
Strict HSPU x 21 reps
Chest to Bar x 18 reps
Kipping Deficit HSPU x 15 reps 10/7in
Single Arm Kettlebell Snatch x 12 reps per Arm 70/55
Kipping Parallette HSPU x 9 reps*
Bar Muscle Up x 6 reps
*For Parallette guys can have 2 mats plus an abmat , girls 3 mats plus and abmat