A.

Health:

Every 2:00 x 6 Sets:

(1+1+1) :02 Paused Clean Liftoff to Below the Knee + :03 Slow Clean Pull + Power Clean 

Fitness + Performance: 

Every 2:00 x 6 Sets:

(1+1+1) :02 Paused Clean Liftoff to Below the Knee + :03 Slow Clean Pull + Squat Clean 

B.

Health WOD:

For Time: 14 Min Time Cap 

40/30 Cal Bike 

15 Lateral Burpees Over the Bar

10 Hang Power Cleans (95/65)

15 Lateral Burpees Over the Bar 

40/30 Cal Bike 

Fitness WOD: 

For Time: 14 Min Time Cap 

50/40 Cal Bike 

25 Lateral Burpees Over the Bar

10 Power Cleans (185/125)

25 Lateral Burpees Over the Bar 

50/40 Cal Bike 

Performance WOD:

For Time: 14 Min Time Cap 

50/40 Cal Bike 

25 Lateral Burpees Over the Bar

10 Power Cleans (255/175)

25 Lateral Burpees Over the Bar 

50/40 Cal Bike