Essentials:
A.
4 Sets
Chin Over Pull Up Bar Hold x 20 sec
Rest 15 sec
Tempo Single Arm Dumbbell Row x 3 reps per arm @43×1
Rest 15 sec
Dumbbell Bench Press x 6 reps
On the 3min Mark

B.
3 Sets
Heavy Kettlebell Swing x 10 reps
Burpee x 5 reps
Assault Bike Sprint x 15 sec
Rest ~2-3min

Fitness:
A.
4 Sets
Weighted Pull Up x 2-4 reps
Rest 15 sec
Weighted Dip x 2-4 reps
Rest 15 sec
Dumbbell Bench Press x 4-6 reps
On the 3min Mark

B.
3 Sets
Squat Snatch x 4 reps 65%
Bar Facing Burpee x 6 reps
Assault Bike Sprint x 15 sec
Rest ~2-3min

Performance:
A.
4 Sets
Weighted Chest to Bar x 2-4 reps
Rest 15 sec
Weighted Dip x 2-4 reps
Rest 15 sec
Strict Ring Muscle Up x 2-4 reps
On the 3min Mark

B.
5 Sets
Touch and go Squat Snatch x 4 reps 165/125
Bar Facing Burpee x 6 reps
Assault Bike Sprint x 15 sec
Rest ~2-3min