Essentials:
A.
4 Sets
Double Kettlebell Overhead Walk x 200ft
On the 2:30 min Marks

B.
3 Sets
Ring Pull x 6-8 reps
Ring Face Pull x 6-8 reps
Ring Archer Pull x 3-4 reps per arm
On the 3min Marks

C.
3 Sets
Close Grip Bench Press x 12-15 reps
Tempo 30×1
On the 3min Mark

Fitness:
A.
4 Sets
2 Behind the Neck Push Jerk + 1 Snatch balance + 2 Overhead Squat
60-70% of Overhead Squat
On the 2:30 min Marks

B.
3 Sets
Ring Pull x 10-12 reps
Muscle Up Transition on Low Rings x 3-5 reps
Ring Dips x 3-5 reps
On the 3min Marks

C.
3 Sets
Close Grip Bench Press x 12-15 reps
Tempo 30×1
On the 3min Mark

Performance:
A.
4 Sets
2 Behind the Neck Push Jerk + 1 Snatch balance + 2 Overhead Squat
60-70% of Overhead Squat
On the 2:30 min Marks

B.
3 Sets
Strict Ring Muscle Up x 2-4 reps
Strict Ring Dips x 5-10 reps
Support Hold x 15-20 sec
On the 3min Marks

C.
3 Sets
Close Grip Bench Press x 12-15 reps
Tempo 30×1
On the 3min Mark