A.

Health WOD:

10 Min AMRAP:

300 Single Unders

40 Ring Rows 

20/15 Cal Bike 

-Rest 3 Min

8 Min AMRAP:

3,6,9…

Alt DB Hang Clean and Jerk (30/20)

Single DB Box Step Overs (20”/16”)

Cal Bike

-Rest 3 Min 

6 Min AMRAP:

10 Alt DB Snatch (30/20)

 5 Vertical Ring Row 

Fitness WOD:

10 Min AMRAP:

200 Double Unders

40 Pull Ups 

30/25 Cal Bike 

-Rest 3 Min

8 Min AMRAP:

4,8,12…

Alt DB Hang Clean and Jerk (50/35)

Single DB Box Step Overs (24”/20”)

Cal Bike

-Rest 3 Min 

6 Min AMRAP:

10 Alt DB Snatch (50/35)

2 Bar Muscle Ups or 6 Chest to Bar Pull Ups 

Performance WOD:

10 Min AMRAP:

250 Double Unders

50 Chest to Bar Pull Ups 

35/25 Cal Bike 

-Rest 3 Min

8 Min AMRAP:

4,8,12…

Alt DB Hang Clean and Jerk (50/35)

Single DB Box Step Overs (24”/20”)

Cal Bike

-Rest 3 Min 

6 Min AMRAP:

12 Alt DB Snatch (50/35)

4 Bar Muscle Ups