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Essentials
A.
10 Sets
Odd: Ring Pulls x 5-10 reps
Even: Bench Dip x 5-10 Reps

Rest 5min

B.
4 Sets
Run x 200 meters
On the 2:45min Marks

Rest 5min

C.
10min AMRAP
Dumbbell Plank Row x 5 per Arm
Burpees x 5 reps
Med Ball Sit Up x 5 reps
Burpees x 5 reps

Fitness
A.
10 Sets
Odd: Weighted or BW Pull Up x 1-2 reps
Even: Weighted or BW Dip x 1-2 Reps

Rest 5min

B.
4 Sets
Run x 200 meters
On the 2:45min Marks

Rest 5min

C.
10min AMRAP
Chest to Bar Pull Ups x 5 reps or Chin over Bar x 10 reps
Burpees x 5 reps
Toes to Bar x 5 reps
Burpees x 5 reps

Performance
A.
Spend 10 min Working on :
L-Sit Legless Rope Climbs
Stationary Free Standing Handstand Holds

Rest 5min

B.
4 Sets
Run x 200 meters
On the 2:45min Marks

Rest 5min

C.
For Time:
Muscle Ups x 30/20 reps*
*Every time you come off the rings you have to perform 10 Toes to bar before continuing.*
*15min Cap*

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