Essentials:
A.
4 Sets
Bar Row x Max Unbroken reps (Adjust feet and Bar to where you can get no more than 20 reps)
On the 2:30min
Or
ADAPT

B.
3 Sets
Weighted Bench Dips x 10 reps
*build over the course of the 3 sets*

C.
15min AMRAP
Hanging Knee Ups x 30 reps
Ring Pulls x 30 reps
Push Press x 30 reps
V-Ups x 30 reps
Burpees x 30 reps

Fitness:
A.
4 Sets
Muscle Up or Bar Muscle Ups x Max Unbroken (Top out the reps at 5)
On the 2:30min
Or
ADAPT

B.
3 Sets
Weighted Dips x 6 reps
*build over the course of the 3 sets*

C.
15min AMRAP
Handstand Push Up x 30 reps
Strict Pull Ups x 30 reps
Push Press x 30 reps 95/65
Toes to Bar x 30 reps
Burpees x 30 reps

Performance:
A.
4 Sets
Muscle Up x Max Effort Unbroken
On the 2:30min

B.
3 Sets
Weighted Dips x 6 reps
*build over the course of the 3 sets*

C.
15min AMRAP
Strict Handstand Push Up x 40 reps
Strict Pull Ups x 30 reps
Push Press x 40 reps 95/65
Toes to Bar x 30 reps
Kipping Handstand Push Ups x 40 reps