Essentials:
A.
4 Sets
Chin Over Bar Hold x 30 sec
or
Support Hold on rings x 30 sec
or
Side Plank x 20 sec per side
On the 2:30min
*Choose the one that is a weakness but also within your ability*

B.
4 Sets
Romanian Deadlift x 3 reps
On the 2:30min
or ADAPT

C.
5 Rounds For Reps:
Incline Push Up x 1min Max Reps
Kettlebell Swing x 1min Max Reps
Row x 1min Max Cal
Rest 1min

Fitness:
A.
4 Sets
6 Swing on rings + 2-4 Muscle Up + 2 Extra Dips
or
15 Sec Support Hold + 3-5 Ring Dips + 15 sec Bottom Dip hold on last rep
or
4 Kip + 3 Bar Tap + 2 Pull Up Attempt
On the 2:30min
*Choose the one that is a weakness but also within your ability*

B.
3 Sets
Deficit Deadlift x 3 reps
or ADAPT

C.
5 Rounds For Reps:
Handstand Push Up x 1min Max Reps
Power Snatch x 1min Max Reps 95/65
Row x 1min Max Cal
Rest 1min

Performance:
A.
4 Sets
5 Strict Ring Dip + 7/5 Muscle Up
On the 2:30min

B.
3 Sets
Deficit Deadlift x 3 reps
or ADAPT

C.
5 Rounds For Reps:
Handstand Push Up x 1min Max Reps
Power Snatch x 1min Max Reps 95/65
Airdyne x 1min Max Cal
Rest 1min