A.

Health: 4×8 Monkey Method Box Dips

Fitness: 25 Total Strict Stationary Bar Dips (Sets of 3-5 Reps, Add weight if you can)

Performance: 35 Total Strict Ring Dips (Sets of 3-5 Reps, Add weight if you can)

B.

Health

For Time: 

200/160 Cal Bike

At the 1:00 Perform 1 Rope Walk Up

At the 2:00 Perform 6 Plate Ground to Overhead 25/15lbs

*Continue alternating between movements every other minute until calories are completed. 

F+P

For Time: 

250/200 Cal Bike

At the 1:00 Perform 1 Rope Climb

At the 2:00 Perform 6 Plate Ground to Overhead 45/25lbs

*Continue alternating between movements every other minute until calories are completed.