Essentials:
A.
Deadlift
8min to build to 82% for 1 rep
-then-
8min to complete
3 sets
Deficit Deadlift x 9 reps @70%
*Min Rest between Sets of 1min

B.
3 Sets
Ring Pull x Max reps 1min
-Rest 1min-
Bent Over Barbell Row x Max reps 1min
-Rest 1min-
3 Sets
Incline Push Up x Max reps 1min
-Rest 1min-
Dumbbell Bench Press x Max rep 1min
-Rest 1min-

Fitness:
A.
Deficit Deadlift
8min to build to 82% for 1 rep
-then-
8min to complete
3 sets
Deficit Deadlift x 9 reps @70%
*Min Rest between Sets of 1min

B.
3 Sets
Ring Muscle Ups x Max reps 1min
-Rest 1min-
Ring Dip x Max reps 1min
-Rest 1min-
3 Sets
Bar Muscle Up x Max reps 1min
-Rest 1min-
Strict Pull Up x Max rep 1min
-Rest 1min-

Performance:
A.
Deficit Deadlift
8min to build to 82% for 1 rep
-then-
8min to complete
3 sets
Deficit Deadlift x 9 reps @70%
*Min Rest between Sets of 1min

B.
3 Sets
Ring Muscle Ups x Max reps 1min
-Rest 1min-
Russian Dip x Max reps 1min
-Rest 1min-
3 Sets
Bar Muscle Up x Max reps 1min
-Rest 1min-
Strict Pull Up x Max rep 1min
-Rest 1min-