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.
20min
EMOM (Min 1-5)
No Push Up Burpee x 5
Overhead Squat x 2 reps
EMOM (Min 6-10)
No Push Up Burpee x 4
Overhead Squat x 3 reps
EMOM (Min 11-15)
No Push Up Burpee x 3
Overhead Squat x 4 reps
EMOM (Min 16-20)
No Push Up Burpee x 2
Overhead Squat x 5 rep

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.
20min
EMOM (Min 1-5)
Squat Snatch x 4 reps
EMOM (Min 6-10)
Squat Snatch x 3 reps
EMOM (Min 11-15)
Squat Snatch x 2 reps
EMOM (Min 16-20)
Squat Snatch x 1 rep
*Weight Increase is up to you, you can increase weight each min or every 5 min segment. The first min just must start at 55% and increase from there so the last set (min 20) is at a heavy single.*

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.
20min
EMOM (Min 1-5)
Squat Snatch x 4 reps
EMOM (Min 6-10)
Squat Snatch x 3 reps
EMOM (Min 11-15)
Squat Snatch x 2 reps
EMOM (Min 16-20)
Squat Snatch x 1 rep
*Weight Increase is up to you, you can increase weight each min or every 5 min segment. The first min just must start at 55% and increase from there so the last set (min 20) is at a heavy single.*