A.

Health:  

15 Minutes:

Build to a Heavy Complex:

2 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean 

– Rest 1 Min

Every 1:30 x 3 Sets:

1 Complex @ 75% of Tough Set 

Fitness + Performance: 

15 Minutes:

Build to a Heavy Complex: 

2 Below the Knee Hang Squat Clean + 1 Above the Knee Hang Squat Clean 

– Rest 1 Min

Every 1:30 x 3 Sets:

1 Complex @ 75% of Tough Set 

B.

Health WOD:

For Time: 12 Min Time Cap 

30 Elevated Push Ups 

10 Ring Rows 

20 Elevated Push Ups 

20 Ring Rows 

10 Elevated Push Ups 

30 Ring Rows 

Fitness WOD:

For Time: 12 Min Time Cap 

30 HSPU

10 Pull Ups 

20 HSPU

20 Pull Ups 

10 HSPU

30 Pull Ups 

Performance WOD:

For Time: 12 Min Time Cap 

30 SHSPU

5 Bar Muscle Ups 

20 SHSPU

10 Bar Muscle Ups

10 SHSPU

15 Bar Muscle Ups