A.
Health
12 Min EMOM:
Min 1: 3 OHS (from the floor)
Min 2: 6 Ring Rows
Fitness:
12 Min EMOM:
Min 1: 2 Squat Snatch @70-80%
Min 2: 3-5 C2B Pull Ups (Kipping/Butterfly)
Performance:
12 Min EMOM:
Min 1: 1 Squat Snatch @85-90%
Min 2: 3-5 Bar Muscle Ups
B.
Health
3 Rounds- CAP 13:
8 KB Complex Left Side 35/26lbs
8 KB Complex Right Side 35/25lbs
24 Sit Ups
1 KB Complex =
1 KB Clean (From the floor) + 2 Front Rack Reverse Lunges (1 Each Leg)
Fitness
3 Rounds- CAP 13:
8 KB Complex Left Side 53/35lbs
8 KB Complex Right Side 53/35lbs
24 Sit Ups
1 KB Complex =
1 KB Clean (From the floor) + 2 Front Rack Reverse Lunges (1 Each Leg)
Performance:
3 Rounds: – CAP 13:
8 KB Complex Left Side 70/53lbs
8 KB Complex Right Side 70/53lbs
24 Sit Ups
1 KB Complex =
1 KB Clean (From the floor) + 2 Front Rack Reverse Lunges (1 Each Leg)