Essentials:
A.
3 Sets
Hands to Elbows Plank x AMRAP 1min
On the 3min Marks
Rest 3min
B.
7min AMRAP
Burpees x 3 reps
Ring Pulls x 3 reps
Burpees x 6 reps
Ring Puls x 6 reps
Burpees x 9 reps
Ring Pulls x 9 rep
and so on….
Fitness:
A.
3 Sets
Hand Stand Push up x AMRAP 1min
or
Wall Walk x AMRAP 1min
On the 3min Marks
Rest 3min
B.
7min AMRAP
Burpees x 3 reps
Pull Ups x 3 reps
Burpees x 6 reps
Pull Ups x 6 reps
Burpees x 9 reps
Pull Ups x 9 rep
and so on….
Performance:
A.
For Time:
Strict Deficit(3in) HSPU x 30/20
*9min Cap*
Rest 3min
B.
7min AMRAP
Burpees x 3 reps
Chest to Bar x 3 reps
Burpees x 6 reps
Chest to Bar x 6 reps
Burpees x 9 reps
Chest to Bar x 9 rep
and so on….