Performance

1. AMRAP 5
   1 Wall Walk
   1 Strict Chest to Bar Pull-up
   1 Strict Pull-up
   1 Kipping Pull-up
   1 Chest to Bar Pull-up
   1 Bar Muscle-up

Performance

1. 3 Rounds:
   12 Burpees Over Dumbbell
   18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

Fitness

1. AMRAP 5
   5 Ring Dip negatives
   5 Pausing Ring Rows
   20 Mountain climbers
2. Fitness
   3 Rounds:
   12 Burpees
   18 Banded Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (35/20)
18/12 Calorie Row