Essentials:
A1. DB press – 8-10 reps; rest 45 sec
A2. Ring row-  7-12 reps; rest 45 sec
A3. TGU – 2-3 reps each; rest 45 sec
A4. DB step ups- 8-10 reps; rest 45 sec.
+
400m run @85% x4; rest 1 min (walk)

Fitness:
A1. Pull ups (negatives) – 5-8 reps @ 3010 strict tempo. x 4; rest 1 min
A2. Ring dips (negatives) – 5-8 reps @ 3010 strict tempo
B. 40 pull-ups for time x 2; rest 2 min
+
Row 500m @85% x4; rest 2 min

Notes: 85% is “somewhat hard” you should be breathing hard but not “gasping” for air.

Performance:
A. Muscle ups; 1-2 on the min for 15 min B. 50 CTB for time x2; rest 5 min + row 500m @85% rest 2 min x4