Essentials:
A.
16min EMOM
1. 3-4 Pull Up Negatives
2. 10 Ring Pull + 15 sec Chest to Ring Hold

B.
For Time:
Burpee Box Step Over x 15 reps
Alternating Dumbbell Snatch x 75 reps
Burpee Box Step Over x 15 reps

Fitness:
A.
16min EMOM
1. Bar Muscle Ups x 2-4 reps + 15sec Support Hold
2. 10 Ring Pull + 15 sec Chest to Ring Hold

B.
For Time:
Burpee Box Jump Over x 25 reps 24/20
Alternating Dumbbell Snatch x 75 reps 50/35
Burpee Box Jump Over x 25 reps 24/20

Performance:
A.
16min EMOM
1. Strict Ring Pull Up x 3 reps + Muscle Up x 3 reps
2. Kipping Chest to Bar x 3 reps + Bar Muscle Up x 3 reps

B.
For Time:
Burpee Box Jump Over x 25 reps 24/20
Alternating Dumbbell Snatch x 75 reps 55/40
Burpee Box Jump Over x 25 reps 24/20