Essentials:
A.
3 Sets; Not For Time; Of:
Arch Hold With PVC 45sec
Hollow Hold 45sec
Plank On Elbows with Palms Up 45sec

B.
5 Sets:
Sit Ups x 12 reps
Burpees x 12 reps
OT2.5min Marks

C.
4 Sets Each For Time:
10 Ring Pulls
250 Meter Row
Rest 4min

Fitness:
A.
3 Sets; Not For Time; Of:
Arch Hold With PVC 45sec
Hand Stand Hold 45sec
Plank On Elbows with Palms Up 45sec

B.
5 Sets:
Toes to Bar x 12 reps
Burpees x 12 reps
OT2.5min Marks

C.
4 Sets Each For Time:
10 Pull Ups or (5 Chest to Bar if you Can do them)
250 Meter Row
Rest 4min

Performance:
A.
3 Sets; Not For Time; Of:
Arch Hold With PVC 45sec
Hand Stand Hold Nose to Wall 45sec
L-Sit Max time

B1.
5 Sets:
Toes to Bar x 12 reps
Rest 1min
B2.
5 Sets:
Burpees x 12 reps
Rest 1min

C.
5 Sets Each For Time:
10 Chest to Bar Pull Ups
250 Meter Row
Rest 4min