A.

15 Minutes: 

Touch and Go Deadlift

10 @ 70-75%

8 @ 75-80%

6 @ 80-85%

4 @ 85-90%

2 @ 90%+

B.

Health

Every 3:00 for 6 Rounds: 

16/12 Cal Bike

12 Sit Ups

Fitness

Every 3:00 for 6 Rounds: 

20/15 Cal Bike

8 Toes-to-Bar

Performance

Every 3:00 for 6 Rounds: 

25/20 Cal Bike

12 Toes-to-Bar

*Score= Slowest round.