Essentials:
A.
4 Sets
Rope Pull x 5 rep
Ring Pull x 10 reps
Top of ring Pull Hold with Archer extension x 15 sec per arm
On the 4min Mark

B.
Every 2min For 20 min
Deadlift x 9 reps 55%
Jumping Pull Ups x 9 reps

Fitness:
A.
4 Sets
Hang From Rings x 10 sec
Strict Toes to rings x 4 reps
Ring Kip x 3 reps
Ring Kip with Pull x 2 reps
Ring Muscle Up or Attempt x 1 rep
*Complex is attempted to be unbroken
On the 4min Mark

B.
Every 2min For 20 min
Deadlift x 9 reps 185/125
Pull Ups x 9 reps
RX+: (225/155) Chest to bar

Performance:
A.
4 Sets
Strict Muscle Up x 1-2 reps
L-Sit in Support x 10 sec
Support x 10 sec
Kipping Muscle Up x 3-5 reps
*Complex is attempted to be unbroken
On the 4min Mark

B.
Every 2min For 20 min
Deadlift x 13 reps 225/155
Chest to Bar x 13 reps