Essentials:
A.
Not For Time:
Strict Palms turned down Ring Pulls x 30 reps
Dip Support x Accumulate 2min
Strict Close Grip Push Ups x 30
*Mash this up however you want, just get the work done with quality.*

Res 3min

B.
21-15-9 For Time:
Burpees
Sit Up

Rest 3min

C.
3 Sets
Row 1min @110%
Rest 4min

Fitness:
A.
Not For Time:
Strict Palms turned down Ring Pulls x 30 reps
Ring Support x Accumulate 3min
Ring or Deficit Push Ups x 30
*Mash this up however you want, just get the work done with quality.*

Rest 3min

B.
21-15-9 For Time:
Burpees
Wall Ball Sit Up to 6’ Target 10/6

Rest 3min

C.
3 Sets
Row 1min @110%
Rest 4min

Performance:
A.
Not For Time:
Strict Pull Ups x 30 reps
L-Sit x Accumulate 3min
Strict Ring Dip x 30
*Mash this up however you want, just get the work done with quality.*

Rest 3min

B.
21-15-9 For Time:
Burpees to 6” Target
GHD Sit Ups

Rest 3min

C.
4 Sets
Row 1min @110%
Rest 4min