Essentials
A.
3 sets
Muscle Snatch x 5 reps
4 sets
Snatch Deadlifts x 3 reps
On the 2 min Marks

B.
3 Sets
Box Dips x 8-12 reps
+
Pike Push up x 4-6 reps
On the 3min
3 Sets
Strict Ring Pull x 12 reps
+
Incline Push Up x Amrap unbroken reps
On the 3 min

C.
3 Sets (Flow)
Single arm Upright Row x 10 per side
Parallette Support x 20 sec
Dual front Rack Kettlebell side Box Step Ups x 10 per leg

Fitness
A.
3 sets
Muscle Snatch x 5 reps
4 sets
Snatch Pulls x 3 reps 75-85% of Snatch
On the 2 min Marks

B.
3 Sets
Strict Handstand Push up x 3-5 reps
+
muscle up x 4 reps as fast as possible
(Choose Bar or Ring)
On the 3min
3 Sets
Strict Pull Ups x 5-7reps
+
Push Ups x Amrap Unbroken
On the 3 min

C.
3 Sets (Flow)
Single arm Upright Row x 10 per side
Parallette Support x 20 sec
Dual front Rack Kettlebell side Box Step Ups x 10 per leg