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Essentials:
A.
10 Sets
Ring Pull x 6
Ring Face Pull x 6
Archer ring pull x3 per side
On the 75 sec Marks
B.
3 Sets
Burpee Box Jump Over x 5 reps
Wall ball x 20 reps
Run x 200 meters
Rest 3min
Fitness:
A.
10 Sets
Strict Ring Pull Up + Ring Kip + Ring Hip Pull + Ring Muscle Up + Ring Dip + Roll Over
Or
Strict Toes to Bar + Kipping Toes to Bar + Kipping Pull Up + L-Sit Hang x 10 sec
On the 75 sec Marks
B.
3 Sets
Bar Muscle Up x 5 reps
Wall ball x 30 reps 20/14
Run x 200 meters
Rest 3min
Performance:
A.
10 Sets
Strict Ring Pull Up + Ring Kip + Ring Hip Pull + Ring Muscle Up + Ring Dip + Roll Over
On the 75 sec Marks
B.
3 Sets
Bar Muscle Up x 10 reps *
Dumbbell Squat Snatch x 20 reps 70/50
Run x 200 meters
Rest 3min
*Muscle Ups may not be done as singles*
