Essentials:
A.
3 Sets:
Pull Up Negatives x 3-5 reps @31A1
Strict Ring Puls x 9 reps
On the 3min Marks

Rest 5min

B.
For Time:
Run 200 meters
-then-
2-4-6-8-6-4-2
Wall Ball
Sit Up
Lying Leg Raises
-then-
Run 200meters
*3 Scores, time for each 200m run and the time total for just the WB, Situp, and T2B portion.

Fitness:
A.
3 Sets:
Weighted Strict Pull Ups x 3 reps
or
Weighted Pull Up Negatives x 3 reps @31A1
Strict Totally vertical Ring Puls x 9 reps
On the 3min Marks

Rest 5min

B.
For Time:
Run 400 meters
-then-
2-4-6-8-6-4-2
Wall Ball 20/14
Weighted KB Sit Up 35/25
Toes to Bar
-then-
Run 400meters
*3 Scores, time for each 400m run and the time total for just the WB, Situp, and T2B portion.

Performance:
A.
3 Sets each For Time:
Push Jerk x 10 reps 185/125
On the 3min Marks

Rest 5min

B.
2-4-6-8-10-8-6-4-2
Wall Ball 30/20
GHD Sit Up
Toes to Bar

-Rest 5min-

Run 1mile for time