Essentials
A.
3 Sets
Ring Pulls x 15-18 reps
Tempo 53×1
On the 3min Marks

Rest 3min

B.
5 Sets
Heavy Two Arm Dumbbell Over head Carry x 50ft
Plank on Elbows x 45sec
Side Plank x 20sec per side
On the 2min Mark

Rest 5min

C.
5 Rounds For Time:
Thrusters x 12 reps 95/65
Ring Pulls x 6 reps
Bench Dips x 6 reps

Fitness
A.
3 Sets
Weighted Pull Up Cluster x 1.1.1
Rest 15sec between clusters
On the 3min Marks
-or-
Pull Up Pulls as high as Possible Cluster x 1.1.1
Rest 15sec between clusters
On the 3min Marks

Rest 3min

B.
10 Sets
HandStand Push Ups x 5-7 reps
-or-
Wall Walks x 2 reps
On the Min Marks

Rest 5min

C.
5 Rounds For Time:
Thrusters x 12 reps 95/65
Pull Ups x 4 reps
Dips x 4 reps

Performance
A.
3 Sets
Rope Pulls x 8 per Arm
On the 3min Marks

Rest 3min

B.
5 Sets
Nose to Wall Shoulder Tap x AMRAP Unbroken
On the 2min Marks

Rest 5min

C.
5 Rounds For Time:
Thrusters x 12 reps 115/75
Muscle Ups x 6/4 reps