A.

Health: 4×6  Monkey Method Box Dips

Fitness: 40 Total Strict Stationary Bar Dips (Sets of 3-5 Reps, Add weight if you can)

Performance: 4×10 Weighted Strict Ring Dips

B.

Health

AMRAP 3 for 4 Rounds:  

10/7 Cal BIke

10 Front Squat 75/55lbs

10 Lateral Burpee Over Bar 

Rest 1:00 After Each AMRAP

Fitness

AMRAP 3 for 4 Rounds: 

10/7 Cal Bike

10 Overhead Squat 95/65 lbs

10 Lateral Burpee Over Bar 

Rest 1:00 After Each AMRAP

Performance

AMRAP 3 for 4 Rounds: 

10/7 Cal Bike

10 Overhead Squat 115/85lbs

10 Lateral Burpee Over Bar 

Rest 1:00 After Each AMRAP

*Pick up wherever you left off on each AMRAP.

*Score = total rounds + reps.