A.

Primer

2×3 Muscle Clean

B.

H+F+P:

Every 90 Seconds x 8 Sets:

2 Power Cleans + 2 Push Jerks

C.

Health WOD:

3 Sets: 15 Min Cap 

18/12 Cal Bike

15 DB Thrusters (2×25/2×15)

12 Jumping Pull Ups 

-Rest 1:30

Fitness WOD:

3 Sets: 15 Min Cap 

21/17 Cal Bike

15 Thrusters (95/65) 

12 Chest to Bar Pull Ups / 6 Bar Muscle Ups 

-Rest 1:30

Performance WOD

3 Sets: 15 Min Cap 

21/17 Cal Bike

15 Thrusters (95/65) 

9 Ring Muscle Ups 

-Rest 1:30