Essentials
A.
3 Sets
Ring Pulls x 13-15 reps
Tempo 53×1
On the 3min Marks

Rest 5min

B.
5 Sets
Heavy Two Arm Dumbbell Over head Carry x 100ft
Plank on Elbows x 45sec
On the 2min Mark

Rest 5min

C.
12min AMRAP
Front Squat x 12 reps
Ring Pulls x 12 reps

Fitness
A.
3 Sets
Weighted Pull Up Cluster x 2.1.1
Rest 15sec between clusters
On the 3min Marks
-or-
Pull Up Pulls as high as Possible Cluster x 2.1.1
Rest 15sec between clusters
On the 3min Marks

Rest 5min

B.
10 Sets
HandStand Push Ups x 4-6 reps
-or-
Wall Walks x 1 rep-Even min; 2 reps -Odd min
On the Min Marks

Rest 5min

C.
12min AMRAP
Over head Squats x 12 reps 95/65
Pull Ups x 12 reps -or- Chest to Bar Pull Ups x 8/6 reps

Performance
A.
Spend 10 min working on Legless L-Sit Rope Climbs to 12ft

Rest 5min

B.
5 Sets
Nose to Wall Shoulder Taps x 40 reps
On the 2min Mark

Rest 5min

C.
14.2
Every 3min Complete 2 Rounds of:
Overhead Squat x 10 reps 95/65
Chest to Bar Pull Ups x 10 reps
*Every 3min, if able to complete the 2 rounds, reps increase by 2 for each movement. Continue this pattern until unable to complete the 2 rounds in the 3 min time.