Essentials:
A.
4 Sets
Barbell Bent Over Row x 5 reps
Rest 15 sec
Kneeling Lat Pull Down x 10 reps
On the 2:30min Mark
or
ADAPT

B.
5 Sets Seated Dumbbell Shoulder Press x 3 reps
On the 2 min Marks

C.
10min AMRAP
Shoulder to OverHead x 10 reps
Side Plank x 30sec Per Side
Single Unders x 30 reps

Fitness:
A.
4 Sets
Weighted Pull Up x 3 reps
Rest 30 sec
Weighted Dip x 3 reps
Rest 10 sec
On the 2:30min Mark
or
ADAPT

B.
5 Sets Seated Dumbbell Shoulder Press x 3 reps
On the 2 min Marks

C.
10min AMRAP
Shoulder to OverHead x 10 reps 95/65
Double Unders x 20 reps
Shoulder to OverHead x 15 reps 135/95
Double Unders x 20 reps
Shoulder to OverHead x 20 reps 155/105
Double Unders x 20 reps
Shoulder to OverHead x 25 reps 185/125
Double Unders x 20 reps
Shoulder to OverHead x 30 reps 205/135
Double Unders x 20 reps
Shoulder to OverHead x 35 reps 235/155
Double Unders x 20 reps

Performance:
A.
Strict MU x 1min
Rest 1min
Ring 1 Arm Extension x 1 min
Rest 1 min
Ring Dip x 1min
Rest 1min
Skin the Cat x 1min

B.
5 Sets
2 Push Press + 2 Push Jerk 65% of C&J (+15lbs)
On the 2 min Marks

C.
10min AMRAP
Shoulder to OverHead x 10 reps 135/95
Double Unders x 20 reps
Shoulder to OverHead x 15 reps 155/105
Double Unders x 20 reps
Shoulder to OverHead x 20 reps 185/125
Double Unders x 20 reps
Shoulder to OverHead x 25 reps 205/135
Double Unders x 20 reps
Shoulder to OverHead x 30 reps 235/155
Double Unders x 20 reps
Shoulder to OverHead x 35 reps 255/165
Double Unders x 20 reps