A. Primer

2×5/arm Half Kneeling DB Strict Press

B. H+F+P: 

7 Sets:

4 Push Press

-Rest as Needed

5 Double DB Incline Chest Supported Row 

-Rest as Needed

C.

Health WOD:

4 Rounds: 

AMRAP 2:30

10/8 Cal Row

10 No Push Up Burpees 

Max Elevated Push Ups on Bar 

Rest 1:30

Fitness WOD: 

4 Rounds: 

AMRAP 2:30

12/10 Cal Row

12 Lateral Burpees Over the Rower  

Max Handstand Push Ups 

Rest 1:30

Performance WOD:

4 Rounds: 

AMRAP 2:30

15/12 Cal Row

15 Lateral Burpees Over the Rower

Max Strict Handstand Push Ups 

Rest 1:30