Essentials:
A.
4 Sets
Incline Bench Press x 6-8 reps@Tempo 40×0
Rest 30 sec
Strict Ring Pull x 6-8 reps @ Tempo 40×0
On the 2:30 min

B.
For Time:
Sled Push x 50 meters
-then-
3 Rounds
Single Unders x 50 reps
Kettlebell Swing x 25 reps
-then-
Sled Push x 50 meters

Fitness:
A.
4 Sets
Incline Bench Press x 6-8 reps@Tempo 40×0
Rest 30 sec
Strict Pull Ups x 6-8 reps @ Tempo 40×0
On the 2:30 min

B.
For Time:
Sled Push x 50 meters 225/135
-then-
3 Rounds
Double Unders x 50 reps
Kettlebell Swing x 25 reps 55/35
-then-
Sled Push x 50 meters 225/135
RX+: 70/55

Performance:
A.
4 Sets
Incline Bench Press x 6-8 reps@Tempo 40×0
Rest 30 sec
Strict Pegboard Pull Ups x 6-8 reps @ Tempo 40×0
On the 2:30 min

B.
For Time:
Sled Push x 50 meters 225/135
-then-
3 Rounds
Double Unders x 50 reps
Kettlebell Swing x 25 reps 70/55
-then-
Sled Push x 50 meters 225/135