Essentials:
A.
10 Sets
Ring Pull x 10
Archer ring pull x 5 per side
Single arm ring pull x 5 per side
On the 75 sec Marks

B.
15 min AMRAP
Run x 200 meters
Overhead Squat x 12 reps

Fitness:
A.
10 Sets
Pull Up to Pull Over + Forward Roll to Chin Over Hold + Pull Over + Bar Muscle Up
Or
Strict Pull Up + Kipping Pull Ups + Kipping Chest to Bar + Kipping Hips to Bar
On the 75 sec Marks

B.
15 min AMRAP
Run x 200 meters
Hang Squat Snatch x 9 reps 65%
Run x 200 meters
Hang Squat Snatch x 7 reps 70%
Run x 200 meters
Hang Squat Snatch x 5 reps 75%
Run x 200 meters
Hang Squat Snatch x AMRAP Remaining Time 80%

Performance:
A.
10 Sets
Pull Up to Pull Over + Forward Roll to Chin Over Hold + Pull Over + Bar Muscle Up
On the 75 sec Marks

B.
15 min AMRAP
Run x 200 meters
Hang Squat Snatch x 9 reps 155/105
Run x 200 meters
Hang Squat Snatch x 7 reps 165/115
Run x 200 meters
Hang Squat Snatch x 5 reps 175/125
Run x 200 meters
Hang Squat Snatch x AMRAP Remaining Time 185/135