Essential
A.
15 Sets
Palm down elbows high ring rows x 3-5 reps
On the Min

Rest 5min

B.
12min AMRAP
Run x 200meters
Push Press x 12 reps
Push Ups x 12 reps

Fitness:
A.
15 Sets
Chest to Bar Pull Ups x 2-4 reps or Pull Ups x 3-5 reps or Chin Over Bar Hold x 15-20sec of work
On the Min

Rest 5min

B.
12min AMRAP
Run x 200meters
Push Press x 12 reps 75/55
Push Ups x 12 reps

Performance:
A.
15 Sets
Muscle Ups 1-2 reps
On the Min
*Pause at the top for 2 sec on each rep*

Rest 5min

B.
12min AMRAP
Run x 200meters
Push Press x 12 reps 95/65
Hand Stand Push Ups x 12 reps