A.

Health + Fitness + Performance: 

Bench Press

20 Min to Complete 6 Sets:

3,2,1,3,2,1; Wave Loading

B.

Health WOD:

Every 3 Min x 5 Sets:

12/9 Cal Row

6 Burpees Over the Rower

6 Banded Strict Pull Ups 

Fitness WOD:

Every 3 Min x 5 Sets:

16/12 Cal Row

8 Burpees Over the Rower

8 Chest to Bar Pull Ups 

Performance WOD:

Every 3 Min x 5 Sets:

16/12 Cal Row

8 Burpees Over the Rower

4 Ring Muscle Ups