Essentials:
A.
4 Sets
Barbell Hip Thrust x 8-10 reps
Rest 30 sec
Barbell Goodmorning x 8-10 reps
On the 3 min Marks
B.
9 Sets
2 min AMRAP
Ring Pull x 3 reps
Hanging Knee Raises x 4 reps
Box Dips x 5 reps
Rest 30 sec
Fitness:
A.
4 Sets
Barbell Hip Thrust x 8-10 reps
Rest 30 sec
Barbell Goodmorning x 8-10 reps
On the 3 min Marks
B.
9 Sets
2 min AMRAP
Pull Up x 3 reps
Toes to Bar x 4 reps
Push Ups x 5 reps
Rest 30 sec
RX+(Performance)
Performance:
A.
4 Sets
Barbell Hip Thrust x 8-10 reps
Rest 30 sec
Barbell Goodmorning x 8-10 reps
On the 3 min Marks
B.
3 Sets
2 min AMRAP
Strict Chest to Bar Pull Up x 3 reps
Strict Ring Dips x 9 reps
Rest 30 sec
2 min AMRAP
Toes to Bar x 9 reps
Push Ups x 15 reps
Rest 30 sec
2 min AMRAP
Muscle Up x 3 reps
Handstand Push Ups x 9 reps