A.

Health + Fitness + Performance:

Back Squat 

In 15 Min Build to a TOUGH Set of 4: 

– Rest 1:30

Every 2 Min for 2 Sets:

4 Reps @ 80% of Tough Set of 4 

B.

Health WOD:

For Time: 10 Min Time Cap 

21 Ring Rows 

12 DB Goblet Box Step Ups 

150 Single Unders

15 Ring Rows 

9 DB Goblet Box Step Ups 

100 Single Unders

9 Ring Rows 

6 DB Goblet Box Step Ups 

50 Single Unders

Fitness WOD:

For Time: 10 Min Time Cap 

21 Pull Ups 

12 DB Box Step Overs (2x 50/35)

75 Double Unders

15 Pull Ups 

9 DB Box Step Overs (2x 50/35)

50 Double Unders

9 Pull Ups 

6 DB Box Step Overs (2x 50/35)

25 Double Unders

Performance WOD:

For Time: 10 Min Time Cap 

30 Chest to Bar Pull Ups 

15 DB Box Step Overs (2x 50/35)

100 Double Unders

20 Chest to Bar Pull Ups 

10 DB Box Step Overs (2x 50/35)

75 Double Unders

10 Chest to Bar Pull Ups 

5 DB Box Step Overs (2x 50/35)

50 Double Unders