Essentials:
A.
12min EMOM
Parallette Dips x 8 reps

or ADAPT

B.
6min AMRAP
Shoulder to Overhead x 6 reps
Burpee Box Jump x 6 reps
-Rest 10min-
6min AMRAP
Incline Push Ups x 6 reps
Jumping Pull Ups x 6 reps

Fitness:
A.
12min EMOM
Ring Dip x 5 rep
Or
Bar Dip x 8 reps

or ADAPT

B.
6min AMRAP
Shoulder to Overhead x 6 reps 135/95
Bar Muscle Up x 3 reps
-Rest 10min-
6min AMRAP
Handstand Push Ups x 6 reps
Chest to Bar Pull Ups x 3 reps

Performance:
A.
12min EMOM
2 Muscle Up + 3 Ring Dip

B.
6min AMRAP
Shoulder to Overhead x 6 reps 155/105
Bar Muscle Up x 3 reps
-Rest 10min-
6min AMRAP
Strict Handstand Push Ups x 6 reps
Bar Muscle Up x 3 reps