Essentials:
A.
4 Sets
3 Behind the Neck Push Press + 3 Overhead Squat
Build in weight
On the 3min Mark

B.
For Time:
Ring Pulls x 15 reps
Single Unders x 60 reps
Right Arm Dumbbell Overhead Step Back Lunge x 30 reps
Single Unders x 60 reps
Ring Pulls x 15 reps
Single Unders x 60 reps
Incline Push Ups x 30 reps
Single Unders x 60 reps
Ring Pulls x 15 reps
Single Unders x 60 reps
Left Arm Dumbbell Overhead Step Back Lunge x 30 reps
Single Unders x 60 reps
Ring Pulls x 15 reps

Fitness:
A.
4 Sets
2 Behind the Neck Push Press + 1 Snatch Balance + 2 Overhead Squat
50-60% of Overhead Squat
On the 3min Mark

B.
For Time:
Pull Ups x 15 reps
Double Unders x 60 reps
Right Arm Dumbbell Overhead Squat x 30 reps 35/25
Double Unders x 60 reps
Pull Ups x 15 reps
Double Unders x 60 reps
Push Ups x 30 reps
Double Unders x 60 reps
Pull Ups x 15 reps
Double Unders x 60 reps
Left Arm Dumbbell Overhead Squat x 30 reps 35/25
Double Unders x 60 reps
Pull Ups x 15 reps

RX+
For Time:
Bar Muscle Up x 10 reps
Double Unders x 60 reps
Right Arm Dumbbell Overhead Squat x 30 reps 50/35
Double Unders x 60 reps
Strict Pull Ups x 15/10 reps
Double Unders x 60 reps
Bar Muscle Up x 10 reps
Double Unders x 60 reps
Strict Pull Ups x 15/10 reps
Double Unders x 60 reps
Left Arm Dumbbell Overhead Squat x 30 reps 50/35
Double Unders x 60 reps
Bar Muscle Up x 10 reps

Performance:
A.
4 Sets
2 Behind the Neck Push Press + 1 Snatch Balance + 2 Overhead Squat
50-60% of Overhead Squat
On the 3min Mark

B.
For Time:
Muscle Up x 10 reps
Double Unders x 60 reps
Right Arm Dumbbell Overhead Squat x 30 reps 70/50
Double Unders x 60 reps
Strict Pull Ups x 30/20 reps
Double Unders x 60 reps
Muscle Up x 10 reps
Double Unders x 60 reps
Strict Pull Ups x 30/20 reps
Double Unders x 60 reps
Left Arm Dumbbell Overhead Squat x 30 reps 70/50
Double Unders x 60 reps
Muscle Up x 10 reps