Essentials:
A.
Build to a Heavy, not maximal, Press in 7min
Rest 3min
B.
3 Sets Bench Dips x 5-7 reps
FLR x 45sec
On the 4min Marks
Rest 3min
C.
8min AMRAP 80%
Row x 10 cal
Burpees x 5 reps
Fitness:
A.
Build to a Heavy, not maximal, Push Press in 7min
Rest 3min
B.
3 Sets
Dips x 5-7 reps
Handstand Holds x 45sec
On the 4min Marks
Rest 3min
C.
8min AMRAP 80%
Row x 10 cal
Burpees x 5 reps
Performance:
A.
Build to a Heavy, not maximal, Split Jerk in 7min
Rest 3min
B.
3 Sets
Muscle Up x 5/3 reps
Handstand Walks x 50ft
On the 4min Marks
Rest 3min
C.
8min AMRAP 80%
Strict Pull Ups x 5
Burpees x 5