Essentials and Fitness:

A.
15min to Find 1RM Weighted Dip and Weighted Pull Up
*Prerequisite before attempting any weight is to do 3 BW strict pull ups and 3 BW strict dips. If 3 was not obtained then record the number done and find a 1RM of each movement with a tempo @31A1 (A NEGATIVE), this can be weighted or just body weight. You many switch however you like between the 2 movements in the 15min time period.*

B.
Bulgarian Split Squat
10min to Find a 8RM on Each Leg

C.
Tabata anchored Sit Up
Record your average over the 8 rounds

Performance:
A.
15min to Find 1RM Weighted Dip and Weighted Pull Up
*Prerequisite before attempting any weight is to do 3 BW strict pull ups and 3 BW strict dips. If 3 was not obtained then record the number done and find a 1RM of each movement with a tempo @31A1 (A NEGATIVE), this can be weighted or just body weight. You many switch however you like between the 2 movements in the 15min time period.*

B.
Bulgarian Split Squat
10min to Find a 8RM on Each Leg

C.
3 sets
Toes to Bar
AMRAP Unbroken
Rest 3min