Essentials:
A.
10 Sets
Press x 2 rep
On the 30sec Marks

Rest 3min

B.
10 Sets
Ring Pull Hold x 20sec
On the min Mark

Rest 3min

C.
3 Rounds For Time:
Ring Pulls x 20 reps
Bench Dips x 20 reps
Incline Push Ups x 20reps
Single Unders x 100 reps

Fitness:
A.
10 Sets
Push Press x 2 rep 75-115/55-75
On the 30sec Marks

Rest 3min

B.
10 Sets
Strict Pull Up x 1-3 reps
On the min Mark

Rest 3min

C.
3 Rounds For Time:
Chest to Bar Pull Ups x 15 reps
Dips x 15 reps
Push Ups x 15 reps
Double Unders x 50 reps
*15min Time Cap*

Performance:
A.
10 Sets
Push Jerk x 1 rep 115-165/75-105
On the 30sec Marks

Rest 3min

B.
10 Sets
Bench Press x 3 reps @ Bodyweight
On the min Mark

Rest 3min

C.
3 Rounds For Time:
Muscle Ups x 7/5 reps
Handstand Walk x 30ft
Unbroken Double Unders x 50 reps
*15min Time Cap*