A.

Health: 4×5 Monkey Method Box Dips

Fitness: 15 Total Strict Stationary Bar Dips (Sets of 3-5 Reps, Add weight if you can)

Performance: 25 Total Strict Ring Dips (Sets of 3-5 Reps, Add weight if you can)

B.

Health

Buy In:40/30 Cal Bike

5 Rounds: 

10 Push Press 75/55lbs

10 Front Rack Reverse Lunges 75/55lbs

Cash Out: 40/30 Cal Bike

Fitness

Buy In: 50/40 Cal Bike

5 Rounds: 

10 Push Press 115/80lbs

10 Front Rack Reverse Lunges 115/80lbs

Cash Out: 50/40 Cal Bike

Performance

Buy In: 50/40 Cal Bike

5 Rounds: 

10 Strict HSPU

10 Front Rack Reverse Lunges 135/95lbs

Cash Out: 50/40 Cal Bike