Essentials:
A.
Two Sets; Not For Time; of:
Ring Pulls x 8-10 reps
Push Ups x 8-10 reps
Single Unders x 30 reps
B.
10 Sets
50Meter Sled Drag
OT3min Marks
Fitness:
A.
Two Sets; Not For Time; of:
Kipping Pull Ups or Chest to Bar Pull Ups x 3-5 reps
HSPU x 3-5
DU x 30 reps
B.
10 Sets
50Meter Sled Drag
OT3min Marks
Performance:
A.
Two Sets; Not For Time; of:
Muscle Ups x 3-5 reps
Strict HSPU x Unbroken
DU x 30 reps
B.
10 Sets
50Meter Sled Drag
OT3min Marks