A.

4 Rounds: 

6 Push Press @ 75%+

Rest :30 

Health: 12 Banded Pull Aparts

F+P: 12 DB Reverse Flyes

Rest 2:00 

B.

Health

5 Rounds- CAP 13: 

15/12 Cal Row

10 Front Squats 115/75lbs

Fitness 

5 Rounds- CAP 13: 

20/16 Cal Row

10 Overhead Squats 135/95lbs

Performance: 

5 Rounds- CAP 13: 

20/16 Cal Row

10 Overhead Squats 165/115lbs