Essentials:
A.
4 Sets
Ring Pulls x 15-20 reps
Tempo 31×1
On the 3 min Marks

Rest 3min

B.
3 Sets
Hollow Body Hold x 50 sec
On the 3min Marks

Rest 3min

C.
2 Sets each for time:
Row x 2000 meters
Rest 7min

Fitness:
A.
4 Sets
Weighted Pull Up x 4 reps
Tempo 31×1
Or
Weighted Ring Pulls x 4 reps
Tempo 31×1
On the 3 min Marks

Rest 3min

B.
3 Sets
Chin Over Bar Hold x As Much Time as Possible in 90sec
On the 3min Marks

Rest 3min

C.
2 Sets each for time:
Row x 2000 meters
Rest 7min

Performance:
A.
3 Sets
Toes to Bar x 10 UB reps
Chest to Bar Pull Ups x AMRAP UB reps
On the 4 min Marks
*No Butterfly Pulls allowed*
*The AMRAP of Chest to Bar Pull Ups Starts when you finish your toes to bar, there is no coming off the Bar between the 2 movements, if you come off the bar then you get a 0 score for the chest to bar.*

Rest 3min

B.
10 Sets
Legless Rope Climbs x 1 rep 12ft
On the Min Marks

Rest 3min

C.
2 Sets each for time:
Row x 2000 meters
Rest 7min