Essentials:
A.
4 Sets
Hang from bar hold x 20 sec
+
Hollow Hold x 20 sec
+
Chin over bar hold x 20 sec
On the 3minMarks

B.
3 Rounds For Time:
Wall Ball x 8 reps
Single Unders x 32 reps
Thruster x 8 reps
Ring Pull x 16 reps

Fitness:
A.
4 Sets
Strict Ring Pull Up x 3 reps
+
Toes to Ring x 9 reps
+
Hollow Hold x 20 sec
On the 3minMarks

B.
3 Rounds For Time:
Wall Ball x 8 reps 20/14
Double Unders x 32 reps
Thruster x 8 reps 95/65
Pull Up x 16 reps

Performance:
A.
4 Sets
Weighted Strict Ring Pull Up x 3 reps
+
Strict Muscle Up x 3 reps
+
Strict Ring Dip with turn out at the top x 5
+
L-Sit on Rings x 10 sec
On the 3minMarks

B.
3 Rounds For Time:
Wall Ball x 10 reps 30/20
Double Unders x 40 reps
Axle Bar Thruster x 10 reps 95/65
Chest to Bar x 20 reps