Essentials:
A.
16min EMOM
1. Hang From Bar x 10 sec
2. Russian KBS x 20 reps
3. Bottom of Parallette Dip Hold x 10 sec
4. Tucked Hollow Rock x 20 reps

B.
4 Rounds For Time:
Deadlift x 15 reps 60%
Burpee Bar Jump Over x 7 reps
Rest 2min

Fitness:
A.
16min EMOM
1. Kip x 10 reps
2. Russian KBS x 20 reps 55/35
3. Bottom of Ring Dip Hold x 10 sec
4. Tucked Hollow Rock x 20 reps

B.
4 Rounds For Time:
Deadlift x 15 reps 225/155
Burpee Box Jump Over x 7 reps 24/20
Rest 2min

Performance:
A.
16min EMOM
1. Ring Kip x 10 reps
2. Russian KBS x 20 reps 70/55
3. Bottom of Ring Dip Kip x 10 reps
4. Hollow Rock x 20 reps

B.
4 Rounds For Time:
Deadlift x 15 reps 225/155
Muscle Up x 7/5 reps
Rest 2min