A.

Health: 4×5  Monkey Method Box Dips

Fitness: 35 Total Strict Stationary Bar Dips (Sets of 3-5 Reps, Add weight if you can)

Performance: 4×8 Weighted Strict Ring Dips

B.

Health

5 Rounds: 

1:00 Max Singles

1:00 Max SA DB Push Press 35/25lbs

1:00 Max Air Squats

1:00 Rest

F+P

5 Rounds: 

1:00 Max Double Unders

1:00 Max SA DB Push Press 50/35lbs

1:00 Max Air Squats

1:00 Rest