Essentials:
A.
4 Sets
Rope Pull x 5 rep
Ring Pull x 10 reps
Jumping Pull Up x 15 reps
On the 4min Mark

B.
Yearly Benchmark
Assessment WOD
8min AMRAP
Row x 500 meters
-Then-
With Remaining Time
AMRAP
Kettlebell Swing x 10 reps
Burpee x 5 reps

Fitness:
A.
4 Sets
Rope Climb x 1 rep
Bar Muscle Up x 2 reps
Chest to Bar x 3 reps
Chin Over Bar x 4 reps
Toes to Bar x 5 reps
On the 4min Mark

B.
Yearly Benchmark
Assessment WOD
8min AMRAP
Row x 500 meters
-Then-
With Remaining Time
AMRAP
Kettlebell Swing x 10 reps 55/35
Burpee x 5 reps

Performance:
A.
4 Sets
L-Sit Pull Up x 5 reps
Chest to Bar x 10 reps
Bar Muscle Up x 7 reps
*Complex is attempted to be unbroken
On the 4min Mark

B.
Yearly Benchmark
Assessment WOD
8min AMRAP
Row x 500 meters
-Then-
With Remaining Time
AMRAP
Kettlebell Swing x 10 reps 55/35
Burpee x 5 reps