Prep
2 Sets
Row x 10 Hard Pulls
Single arm Ring Row x 7 per arm
Ring Tricep Press x 7 reps
Top of a push up hold x 20 sec
Bottom of a push up hold x 15 sec

Essentials
A.
5 Sets
Push Press x 6 reps
Take from the floor and build in weight each set
On the 90 sec Marks

B.
6 Sets
1.Barbell Floor Press x 8-10 reps
2.Top Down Alternating Dumbbell Bicep Curl x 6-8 per arm
On the 75 sec mark
*switch between movements each set , for example set 1 is just the floor press, set 2 is just the curl, and so on. 3 sets of each movement .

C.
8min Amrap
Row x 200 meters
Bench dips x 2 reps
Ring Pull x 4 reps
Incline Push Ups x 6 reps

8min Amrap
Run x 200 meters
Shoulder to overhead x 9 reps
Hanging Knee raises x 12 reps

8min Amrap
Row x 200 meter
Inchworm x 2 reps
Side Plank x 20 sec per arm

Fitness
A.
5 Sets
Push Press x 3 reps
Pausing Push Jerk x 3 reps
Take from the floor and build in weight each set
On the 90 sec Marks

B.
6 Sets
1.Barbell Floor Press x 8-10 reps
2.Top Down Alternating Dumbbell Bicep Curl x 6-8 per arm
On the 75 sec mark
*switch between movements each set , for example set 1 is just the floor press, set 2 is just the curl, and so on. 3 sets of each movement .

C.
8min Amrap
Row x 200 meters
Strict Handstand Push Up x 2 reps
Strict Pull Ups x 4 reps
Push Ups x 6 reps

8min Amrap
Run x 200 meters
Shoulder to overhead x 9 reps 115/75
Toes to bar x 12 reps

8min Amrap
Row x 200 meter
Wall walk x 2 reps
Single arm Plank x 20 sec per arm