Essentials:
A.
Jump Rope
10 min to Practice

B.
10min Not AMRAP
Hang From Bar x 20sec
Side Plank x 20sec per side
Support x 20sec
Arch Body x 20sec

C.
20min Every Min On the Min
Odd: Heavy Russian KBS x 9 reps
Even: Sit Ups x 12 reps

Fitness:
A.
Double Unders
10 min to Practice

B.
Kip, Kipping Pull Ups, Chest to Bar Pull Ups, or Muscle Ups
10 min to Practice

C.
20min Every Min On the Min
Odd: Power Clean x 3 reps 65-70%
Even: Toes to Bar x 5 reps

Performance:
A.
Roll to Support on Bar or Rings
10 min to Practice

B.
Freestanding Handstand Hold
10 min to Practice

C.
20min Every Min On the Min
Odd: Power Clean x 3 reps 205/135
Even: Chest to Bar x 7 reps