A.

Health + Fitness + Performance: 

EMOM 12

Minutes 1-4: 3 Power Cleans

Minutes 5-8: 2 Power Cleans 

Minutes 9-12: 1 Power Clean

*Drop and Reset Between Reps 

B.

Health WOD:

3 Sets For Time: 15 Min Time Cap 

12/9 Cal Row

50’ Shuttle Run (2x 25’)

100’ Sandbag or DBall Carry (4x 50’) 

50’ Shuttle Run (2x 25’) 

12/9 Cal Row 

– Rest 2 Min 

Fitness + Performance WOD:

3 Sets For Time: 15 Min Time Cap 

15/12 Cal Row

50’ Shuttle Run (2x 25’)

100’ Sandbag Carry (150/100) (4x 50’) 

50’ Shuttle Run (2x 25’) 

15/12 Cal Row 

– Rest 2 Min