Essentials:
A.
Two sets, not for time, of:
Rope Pulls x 2-3 ascents try’s
Side Plank x 30 seconds each side

B.
Ten sets of:
Hang Power Snatch x 5 reps BAR
OTM

C.
Four Rounds For Time:
Plate Over Head walking Lunge x 10 reps each leg
Row 500 Meters

Fitness:
A.
Two sets, not for time, of:
15′ Rope Climbs x 2-3 ascents try’s
Hand Stand Hold x 30-45 seconds

B.
Five sets of:
Hang Power Snatch x 3 reps
OT2min

C.
Five Rounds For Time:
Over Head Squat x 10 reps 95/65
Row 500 Meters

Performance:
A.
Two sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

B.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
OT2min

C.
Five Sets:
Over Head Squat x 5 Reps
OT3min