Essentials:
A.
5 Rounds For time:
Shoulder to Overhead x 12 reps
Ring Pulls x 12 reps
*20min Time Cap*

Rest 5min

B.
3 Sets
1 Foot FLR on Floor with elevated feet x 90sec as much work as possible
On the 3min Marks

Rest 3min

C.
3 Sets
Hollow Body Hold x 60 sec
On the 3min Marks

Fitness:
A.
5 Rounds For time:
Shoulder to Overhead x 12 reps 135/95
Pull Ups x 12 reps
*20min Time Cap*

Rest 5min

B.
3 Sets
1 Foot FLR on Rings with elevated feet x 90sec as much work as possible
On the 3min Marks

Rest 3min

C.
3 Sets
Chin Over Bar Hold x As Much Time as Possible in 90sec
On the 3min Marks

Performance:
A.
5 Rounds For time:
Shoulder to Overhead x 15 reps 185/115
Chest to Bar Pull Ups x 15 reps
*20min Time Cap*

Rest exactly 10min

B.
For Time:
Row x 1000 meters
Double Unders x 100 reps
Row x 500 meters
Double Unders x 200 reps
*15min Time Cap*