A.

Health

16 Min EMOM: 

Min 1:  5 OHS (from the floor)

Min 2:  5 Ring Rows

Fitness:

16 Min EMOM: 

Min 1:  2 Power Snatch @70-80%

Min 2:  3-5 Strict Pull Ups

Performance:

16 Min EMOM: 

Min 1:  3 Squat Snatch  @65-70%

Min 2:  3-5 Weighted Pull Ups

Health

5 Rounds- CAP 14:

150 Meter Run

10 DB Thrusters (2x 25/15lbs)

10 Box Step Ups

Fitness

5 Rounds- CAP 14:

200 Meter Run

10 Thrusters 75/55lbs

10 Box Jump Overs 24/20”

Performance: 

5 Rounds- CAP 14:

200 Meter Run

10 Thrusters 95/65lbs

10 Box Jump Overs 24/20”