Essentials:
A.
In 12min Build Up to a Heavy, not Maximal, Press x 1 rep
*Try to get 2-5lbs heavier than last week.*

Rest 3min

B.
4 Sets
Strict Ring Pulls x AMRAP 45sec
Close Grip Bench Press x 6-8 reps
On the 3min Marks

Rest 3min

C.
Annie
For Time:
100-80-60-40-20
Single Under
50-40-30-20-10
Sit Up

Fitness:
A.
In 12min Build Up to a Heavy, not Maximal, Push Press x 1 rep
*Try to get 5-15lbs heavier than last week.*

Rest 3min

B.
4 Sets
Strict Pull Ups x AMRAP 45sec or Chin over Bar Hold x Max Working time in 45sec
Close Grip Bench Press x 6-8 reps
On the 3min Marks

Rest 3min

C.
Annie
For Time:
50-40-30-20-10
Double Under
Sit Up

Performance:
A.
In 12min Build Up to a Heavy, not Maximal, Push Jerk x 1 rep

Rest 3min

B.
3 Sets
UB Muscle Up x 6/4 reps
Handstand Walks x 100ft
On the 4min Marks

Rest 3min

C.
For Time:
100-80-60-40-20
Double Under
20-20-20-20-20
Sit Up