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

B.
5 Sets
On Floor Position Shoulder Press x 2 reps
On the 2min Mark

C.
For Time:
Ring Pulls x 40 reps
Plank Push Ups x 25 reps
Ring Pulls x 40 reps

Fitness:
A.
4 Sets
Weighted Pull Up x 1.1.1 reps
Rest 10 sec
Strict Pull Ups x 1.1.1
Rest 10 sec
On the 2:30min Mark
or
ADAPT

B.
5 Sets
On Floor Position Shoulder Press x 2 reps
On the 2min Mark

C.
For Time:
Muscle Up x 20/14 reps
or
For Time:
20 Sets
Pull Ups x 3 reps
Burpee x 1 rep

Performance:
A.
4 Sets
Ski 200 meters
Bridge Rock x 5 reps
Dip Swing x 5 reps
Ring Kip x 5 reps
On the 2:30 min Mark

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

C.
For Time:
Muscle Up in UB Sets
1-2-3-4-5-6-7-6-5-4-3-2-1
*This is for time but most of all sets need to be UB. If only able to get to the 5’s then work back down from there. If a set on the way back down is broke before getting to desire reps then you must start the whole set from 0 again. This is a test of time but most import, ability to pace correctly.