Essentials:
A.
4 Sets
Tempo Single Arm Dumbbell Row x 5 reps per arm @43×1
Rest 15 sec
Tempo Box Dip x 5 reps @43×1
B.
4 Sets
Every 3 min Complete
3 Rounds
Goblet Squat x 8 reps
Ring Pull x 8 reps
Fitness:
A.
4 Sets
Weighted Pull Up x 4-6 reps
Rest 15 sec
Weighted Dip x 4-6 reps
Rest 15 sec
Strict Vertical Ring Pull x 4-6 reps
On the 3min Mark
B.
4 Sets
Every 3 min Complete
3 Rounds
1 Squat Snatch + 1 Overhead Squat 80%
1 Rope Climb 15/12ft
Performance:
A.
4 Sets
Weighted Chest to Bar x 4-6 reps
Rest 15 sec
Weighted Dip x 4-6 reps
Rest 15 sec
Strict Ring Muscle Up x 2-4 reps
On the 3min Mark
B.
4 Sets
Every 3 min Complete
3 Rounds
1 Squat Snatch + 1 Overhead Squat 85%
1 No Jump Rope Climb 15ft