A.

Health:

EMOM 9

1st: 5 Eccentric Push Ups (5 sec Descent) 

2nd: 15-20 Banded Tricep Push Downs 

3rd: 30 Sec AMRAP Band Assisted Push Ups 

Fitness + Performance:

EMOM 9

1st: 5 Eccentric Only Ring Dips (5 sec Descent) 

2nd: 15-20 Banded Tricep Push Downs

3rd: 30 Sec AMRAP Banded Strict Ring Dips 

B.

H+F+P Accessory:

3 Sets for Quality:

20 Kettlebell Side Bends (R Side)

8-10 Ring T’s 

20 Kettlebell Side Bends (L Side) 

150’ Sandbag Carry 

C.

H WOD:

10 Min AMRAP

2 Lyin Rope Climb to Stand

8/6 Cal Row 

F+P WOD:

10 Min AMRAP

2 Rope Climb

10/8 Cal Row