A.

Health: 4×5 Monkey Method Box Dips

Fitness: 20 Total Strict Stationary Bar Dips (Sets of 3-5 Reps, Add weight if you can)

Performance: 30 Total Strict Ring Dips (Sets of 3-5 Reps, Add weight if you can)

B.

Health

20 Min OTM: 

Min 1: 12/9 Cal Row

Min 2: 12 American KB Swings 35/25lbs

Min 3: 12 Sit Ups

Min 4: Rest

Fitness

20 Min OTM: 

Min 1: 15/12 Cal Row

Min 2: 15 American KB Swings 53/35lbs

Min 3: 15 Sit Ups

Min 4: Rest

Performance

20 Min OTM: 

Min 1: 20/15 Cal Row

Min 2: 20 American KB Swings 53/35lbs

Min 3: 20 Sit Ups

Min 4: Rest