A.

Health + Fitness + Performance: 

Every 2:30 x 5 Sets:

5 Box Squats @50% of 1RM @31×1 

* Box height should be set up for a parallel squat 

B.

Health WOD:

Every 3 Min x 5 Sets:

8/6 Cal Bike Sprint (<:20) 

10 Jump Squats 

10 Russian Kettlebell Swings (35/26) 

Fitness + Performance WOD:

Every 3 Min x 5 Sets:

10/8 Cal Bike Sprint (<:20) 

10 A Squats (3x 45s / 2x 45s) 

10 Russian Kettlebell Swings (70/53)