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.
5 min AMRAP
Alternating DB Power Snatch x 6 reps light
Burpee x 7 reps
-Rest 2min-
5 min AMRAP
Alternating DB Power Snatch x 4 reps Moderate
Burpee Over Dumbbell x 5 reps
-Rest 2min-
5 min AMRAP
Alternating DB Power Snatch x 2 reps Heavy
Burpee Box Jump x 3 reps

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.
5 min AMRAP
Alternating DB Squat Snatch x 6 reps 35/20
Burpee x 7 reps
-Rest 2min-
5 min AMRAP
Alternating DB Squat Snatch x 4 reps 50/35
Burpee Over Dumbbell x 5 reps
-Rest 2min-
5 min AMRAP
Alternating DB Squat Snatch x 2 reps 70/50
Burpee Box Jump x 3 reps 30/24

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.
5 min AMRAP
Alternating DB Squat Snatch x 6 reps 50/35
Burpee x 7 reps
-Rest 2min-
5 min AMRAP
Alternating DB Squat Snatch x 4 reps 70/50
Burpee Over Dumbbell x 5 reps
-Rest 2min-
5 min AMRAP
Alternating DB Squat Snatch x 2 r