Essentials:
A.
5 Sets
Single Arm Dumbbell Shoulder Press x 8 reps per arm
On the 2:30min Marks
Rest 3min
B.
4 Sets
FLR on Floor x 90sec as much work as possible
On the 3min Marks
Rest 3min
C.
For Time:
21-15-9
Deadlift
12-9-6
Burpee
Fitness:
A.
5 Sets
Behind the Neck Close Grip Press x 7 reps
On the 2:30min Marks
Rest 3min
B.
4 Sets
FLR on Rings x 90sec as much work as possible
On the 3min Marks
Rest 3min
C.
For Time:
21-15-9
Deadlift 225/155
12-9-6
Handstand Push Up
Performance:
A.
12 sets
Split jerk x 1 rep 80%
On the min
Rest 3min
B.
4 Sets
Strict Ring Dips x AMRAP UB
On the 3min Marks
Rest 3min
C.
For Time:
21-15-9
Deadlift 225/155
Handstand Push Up