Essentials:
A.
Not For Time:
Elbows high, palms facing down ring pulls x 40 reps
Close Grip Push Ups x 40 reps
*Mash this up however you want, just get the work done with quality.*

Rest 3min

B.
For Time:
Single Unders x 150
Box Jump or Step Overs x 30
Single Unders x 150

Rest 3min

C.
4 Sets
Row x 1min 110% effort
Rest 4min

Fitness:
A.
Not For Time:
Elbows high, palms facing down ring pulls x 40 reps
Ring or Deficit Push Ups x 40 reps
*Mash this up however you want, just get the work done with quality.*

Rest 3min

B.
For Time:
Double Unders x 50
Box Jump Overs x 30 24/20
Double Unders x 50

Rest 3min

C.
4 Sets
Row x 1min 110% effort
Rest 4min

Performance:
A.
Not For Time:
L-Sit Overhand Grip Pull Ups x 15/10 reps
Strict Ring Dips x 35 reps
*Mash this up however you want, just get the work done with quality.*

Rest 3min

B.
For Time:
Double Unders x 100
Box Jump Overs x 50 30/24
Double Unders x 100

Rest 3min

C.
5 Sets
Airdyne x 2min
Rest 2min