FNT Weekly Challenge:  Tabata Burpee (20sec of work : 10sec of rest for 8 rounds) Must complete 40 reps or more ; age +50 must complete 32 reps or more.  

Essentials:
A.
5 Sets
5 Kips on Bar + 7 Ring Pulls + 9 Parallette Dips
On the 3min
Or ADAPT

B.
20min AMRAP
Run x 200 meters
Unbroken Wall Balls x 10 reps
Burpee Box Jumps x 5 reps

Fitness:
A.
5 Sets
5 Kips on Rings + 5 Muscle Up transitions + 5 Ring Dips
On the 3min
Or ADAPT

B.
20min AMRAP (Record rounds and rep plus wall ball weight)
Run x 200 meters
Unbroken Wall Balls x 10 reps
Burpee Box Jumps x 5 reps 30/24

Performance:
A.
5 Sets
4 Kip Swings + 3 Ring to hip Pulls + 2 Muscle Ups + 2 Ring Dips
On the 2:30min

B.
20min AMRAP
Run x 200 meters
Unbroken Wall Balls x 10 reps 30/20
Burpee Box Jumps x 5 reps 30/24

Competitor Session 2:
A.
Every 2 min For 12min
Squat Clean x 7 reps 95/65 (singles)
Burpee x 7
Double Unders x 30

B1.
3 Sets
Hollow Rock x 30 reps
Rest 1min
B2.
3 Sets
MU Transition x 10 reps
Rest 2min