Essentials:
A.
20min AMRAP
Ring Pulls x 5 reps
Incline Push Ups x 10 reps
Squats x 15 reps

Rest Exactly 5min

B.
3 Sets
Row x 500 meter
On the 5min Marks

Fitness:
A.
Cindy
20min AMRAP
Pull Ups x 5 reps
Push Ups x 10 reps
Squats x 15 reps

Rest Exactly 5min

B.
3 Sets
Row x 500 meter
On the 5min Marks

Performance:
A.
For Time:
Chest to Bar Pull Ups x 50 rep
Strict Handstand Push Ups x 50/25 reps
Muscle Ups x 25/15 reps
Burpees x 25/50 reps
*20min Time Cap*

Rest Exactly 5min

B.
3 Sets
Row x 500 meter
On the 5min Marks