Essentials:
A.
12min EMOM
1. Hollow Hold x 20-30 sec
2. Support Hold x 10-15 sec
3. Pull Up Negative x 2-3 reps

B.
4 Sets
Jumping Pull Ups x 9
Box Dips x 12 reps
Goblet Squat x 15 reps
Rest 3min

Fitness:
A.
12min EMOM
1. Hollow Hold x 30-40 sec
2. Support Hold x 15-20 sec
3. Muscle Up Transition x 7 reps

B.
4 Sets
Pull Ups x 9
Box Dips x 12 reps
Goblet Squat x 15 reps 70/55
Rest 3min

Performance:
A.
12min EMOM
1. Hollow Rock x 15 reps
2. Ring Kip x 10 reps
3. Muscle Up Transition Turnover x 7 reps

B.
4 Sets
Bar Muscle Up x 5/3
Ring Dips x 10/7 reps
Front Squat x 15 reps 115/75
Rest 3min