Essentials:
A.
4 Sets
Ring Pulls x 10-15 reps
Tempo 31×1
On the 3 min Marks

Rest 5min

B.
4 Rounds For Time:
KettleBell Swing x 15 reps
Single Unders x 60 reps

Rest 3min

C.
Row x 15 min easy pace

Fitness:
A.
4 Sets
Weighted Pull Up x 5 reps
Tempo 31×1
Or
Weighted Ring Pulls x 5 reps
Tempo 31×1
On the 3 min Marks

Rest 5min

B.
4 Rounds For Time:
Power Snatch x 15 reps 75/55
Double Unders x 30 reps

Rest 3min

C.
Row x 15 min easy pace

Performance:
A.
3 Sets
Chest to Bar Pull Ups x AMRAP UB
Chin Over Bar Pull Ups x AMRAP UB
On the 4 min Marks
*No Butterfly Pulls allowed*
*The AMRAP of Chin over Bar Pull Ups Starts when you fail your first Chest to Bar, there is no coming off the Bar between the 2 movements, if you come off the bar then you get a 0 score for the chin over bar.*

Rest 5min

B.
6 Rounds For Time:
Power Snatch x 15 reps 75/55
Double Unders x 30 reps

Rest 3min

C.
Row x 20min easy pace