Essentials:
A.
Min 0:00-10:00
5 Rounds For Time:
Dual Dumbbell Bench Press x 3 reps
Ring Pull x 6 reps

Min 10:00-20:00
For Time:
Run x 400 meters
Row x 500 meters

Min 20:00-30:00
5 Rounds For Time:
Box Dip x 12 reps
Dumbbell Deadlift x 12 reps

Min 30:00-40:00
For Time:
Row x 500 meters
Run x 400 meters

Fitness:
A.
Min 0:00-10:00
5 Rounds For Time:
Dual Dumbbell Bench Press x 3 reps 50/35
Pull Up x 6 reps

Min 10:00-20:00
For Time:
Run x 400 meters
Row x 500 meters

Min 20:00-30:00
5 Rounds For Time:
Dip x 12 reps
Dumbbell Deadlift x 12 reps 50/35

Min 30:00-40:00
For Time:
Row x 500 meters
Run x 400 meters
RX+:RXP

Performance:
A.
Min 0:00-10:00
5 Rounds For Time:
Bench Press x 3 reps 205/125
Strict Pull Up x 6 reps

Min 10:00-20:00
For Time:
Run x 400 meters
Row x 500 meters

Min 20:00-30:00
5 Rounds For Time:
Ring Dip x 12 reps
Dumbbell Deadlift x 12 reps 70/50

Min 30:00-40:00
For Time:
Row x 500 meters
Run x 400 meters