A.

Health + Fitness + Performance: 20 Min Time Cap 

4 Sets: 

10 Strict Press @21×1 

– Rest 30 Sec

50’/arm Single Arm Sled Row 

– Rest 90 Sec 

– 2 second descent 

– 1 second pause at front rack

– complete the rep 

– 1 second pause overhead   

B.

Health WOD:

2 Rounds For Time:

2 Min AMRAP:

Elevated Push Ups 

– Rest 1:30

2 Min AMRAP:

Ring Rows 

– Rest 1:30 

Fitness + Performance WOD:

2 Rounds For Time:

2 Min AMRAP:

Push Ups 

– Rest 1:30

2 Min AMRAP:

Strict Pull Ups 

– Rest 1:30