Essentials:
A.
4 sets
Shoulder Press x 5 reps
Parrelette Dips x 5
On the 2:30min Marks

B.
4 Sets
Ring Pulls x 10 reps
Single Arm DB Bent Over Row x 5-7 reps per arm
On the 2:30min Mark

C.
For Time:
Incline Push Ups x 25 reps
Dumbbell or Kettlebell Shoulder to Overhead x 20 reps per Arm
Burpees x 15 rep

Fitness:
A.
4 sets
Shoulder Press x 5 reps
Dips x 5-7 reps
On the 2:30min Marks

B.
4 Sets
Strict Pull Ups x 3-5 reps
Kipping Pull Ups x 3-5 reps UB
On the 2:30min Mark

C.
For Time:
Handstand Push Ups x 20 reps
Dumbbell or Kettlebell Shoulder to Overhead x 10 reps per Arm 55/35
Muscle Ups x 5 rep

Performance:
A.
4 sets
Shoulder Press x 5 reps
Hand Stand Hold x 45sec (switch Nose to wall and heels to wall on each round)
On the 2:30min Marks

B.
4 Sets
Strict Chest to Ring x 3-4 reps
Ring Muscle Ups x 3-4 reps
On the 2:30min Mark

C.
For Time:
Parallette Handstand Push Ups x 21 reps
Dumbbell Shoulder to Overhead x 15 reps per Arm 70/55
Bar Muscle Ups x 9 rep