A.

Health + Fitness + Performance: 

Every 3:00 x 5 Sets: 

3.3 Front Squats 

.= 15 sec Front Rack Hold 

B.

Health WOD:

5 Rounds For Time: 14 Min Time Cap 

12 Ring Rows 

6 Box Jumps (16”/12”) 

– Rest 2 Min 

20 DB Burpees (2x 30/20)

Fitness WOD:

5 Rounds For Time: 14 Min Time Cap 

4 Bar Muscle Ups or 8 Chest to Bars 

6 Box Jump Overs (24”/20”)

– Rest 2 Min 

20 DB Burpee Box Step Overs (24”/20”) (2x 50/35) 

Performance WOD:

5 Rounds For Time: 14 Min Time Cap 

4 Ring Muscle Ups 

6 Box Jump Overs (Clear Box) (24”/20”)

– Rest 2 Min 

20 DB Burpee Box Step Overs (24”/20”) (2x 50/35)