Essentials:
A.
7 Sets
Pull Up Negatives x 2 reps
Rest 15 sec
Ring Pull x 10 rep
Rest 15 sec
Hollow Hold x 20 sec
On the 2:30 min
Or ADAPT

B.
Yearly Benchmark
For Time:
21-15-9
Deadlift
Box Jump

Fitness:
A.
7 Sets
UB Muscle Up x 2 reps
Rest 15 sec
Muscle Up x 1 rep
Rest 15 sec
Hollow Hold x 20 sec
*Ring or Bar
On the 2:30 min
Or ADAPT

B.
Yearly Benchmark
For Time:
21-15-9
Deadlift 225/155
Box Jump 30/24

Performance:
A.
7 Sets
(3 Kips + 1 Muscle Up) x 4 complexes
Rest 15 sec
Hollow Hold x 20 sec
On the 2:30 min
Or ADAPT

B.
Yearly Benchmark
For Time:
21-15-9
Deadlift 315/205
Box Jump 30/24