A.

Health

14 Min EMOM: 

Min 1:  4 OHS (from the floor)

Min 2:  6 Ring Rows

Fitness:

14 Min EMOM: 

Min 1:  1 Power Snatch + 2 Overhead @70-80%

Min 2:  6-10 Pull Ups (Kipping/Butterfly)

Performance:

14 Min EMOM: 

Min 1:  2 Squat Snatch  @70-75%

Min 2:  6-10 C2B Pull Ups (Kipping/Butterfly)

B.

Health

4 Rounds- CAP 14: 

20 Wall Balls 14/10lbs

50 Singles

Fitness

4 Rounds- CAP 14: 

20 Wall Balls 20/14lbs

50 Double Unders

Performance: 

4 Rounds- CAP 14: 

30 Wall Balls 20/14lbs

50 Double Unders