A.

Health

12 Min EMOM: 

Min 1:  2 OHS (from the floor)

Min 2:  6 Ring Rows

Fitness:

12 Min EMOM: 

Min 1:  1 Squat Snatch Start at 75% and build to heavy set. 

Min 2:  4-8 C2B Pull Ups (Kipping/Butterfly)

Performance:

12 Min EMOM: 

Min 1:  1 Squat Snatch Start at 75% and build to heavy set.  

Min 2:  4-8 Bar Muscle Ups

B.

Health

21-15-9 CAP 12:00

Cal Row

Bodyweight Box Step Ups 24/20”

Jumping Pull Ups/Ring Rows

Hang Power Cleans 75/55lbs

Fitness

21-15-9 CAP 12:00

Cal Row

Single DB Box Step Ups 24/20”, 35/25lbs

Pull Ups

Hang Power Cleans 115/80lbs

Performance:

21-15-9 CAP 12:00

Cal Row 

Single DB Box Step Ups 24/20”, 50/35lbs

C2B Pull Ups 

Hang Power Cleans 155/105lbs