Essentials:
A.
5 Sets
Press x 2 reps
on the 2 min

Rest 3min

B.
5 Sets
Band Pull Apart Pulses x 30 reps
On the 2min
or
A.D.A.P.T. Program

Rest 3min

C.
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press
Sit Ups

Fitness:
A.
5 Sets
Behind the Neck Press x 2 reps
on the 2 min

Rest 3min

B.
5 Sets
Band Pull Apart Pulses x 40 reps
On the 2min
or
A.D.A.P.T. Program

Rest 3min

C.
For Time:
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 135/95
Toes to Bar

Performance:
A.
5 Sets
Push Press x 5,3,1,1,1 reps
on the 2:30min

Rest 3min

B.
12 Sets
Muscle Ups x 4/2 reps
or
Strict MU x 2/1 reps
On the 50 sec Marks
*Only 15ft straps allowed*

Rest 3min

C.
For Time:
3-6-9-12-9-6-3
Shoulder to Overhead 185/125
GHD Sit Up
Toes to Bar