Essentials
A.
5 sets
Dual Dumbbell Single Leg RDL x 7 reps per leg
On the 2 min Mark

B.
For time : (5min Cap)
Dual Dumbbell Shoulder to Overhead x 25 reps
Incline Push Up x 30 reps
Rest 5 min
For time : (10min Cap)
Rope Sit to Stand x 9 reps
Burpee Jumping Pull Ups x 7 reps
Devils Press x 15 reps
Burpee Jumping Pull Ups x 7 reps
Rope Sit to Stand x 9 reps

Fitness
A.
5 sets
Dual Dumbbell Single Leg RDL x 7 reps per leg
On the 2 min Mark

B.
For time : (5min Cap)
Dual Dumbbell Shoulder to Overhead x 25 reps 35/20
Handstand Push Up x 30 reps
Rest 5 min
For time : (10min Cap)
Rope Climb x 3 reps
Burpee Chest to Bar x 7 reps
Devils Press x 15 reps 35/20
Burpee Chin to Bar x 7 reps
Rope Climb x 3 reps
Rx+:(50/35)(Bar Muscle Up for Both sets of pull ups)