A.

Primer

2x 30 sec Double KB Front Rack Wall Sit

B.

H+F+P:

5×6 Back Squat 

C.

Health WOD:

For Time: 12 Min Time Cap 

18-12-6

Russian Kettlebell Swing (35/26)

Ring Rows  

Into 

15-12-9 

American Kettlebell Swing (35/26)

Jumping Pull Up 

Fitness WOD:

For Time: 12 Min Time Cap 

21-15-9

Hang Power Clean (95/65)

Pull Ups 

Into 

12-9-6

Hang Power Clean (135/95)

Chest to Bar Pull Ups 

Performance WOD

For Time: 12 Min Time Cap 

21-15-9

Hang Power Clean (115/85)

Chest to Bar Pull Ups 

Into 

7-5-3

Hang Power Clean (185/125)

Ring Muscle Up