A.

Health: 

A1. Double DB Push Press

3×10; Rest 30 Seconds

A2. Seated Double DB Arnold Press 

3×10; Rest 30 Seconds

A3. Elevated Push Ups on Bar or Box 

3x AMRAP (-3); Rest 90 seconds 

F+P:

A1. Kipping Handstand Push Ups

3×5-15; Rest 30 Seconds

A2. Seated Double DB Arnold Press 

3×10; Rest 30 Seconds

A3. Push Ups

3x AMRAP (-3); Rest 90 seconds 

B.

H WOD:

15 Min EMOM:

1) 2 Lying to Stand Rope Climbs 

2) 2 Wall Walks 

3) :30-:45 Sec of Athletes Choice of Movement they want to work on 

F+P WOD:

15 Min EMOM:

1) 3 Rope Climbs 

2) 4 Wall Walks 

3) :30-:45 Sec of Athletes Choice of Movement they want to work on