A.

Primer

2×5 Plate Plyo Push Ups 

B.

H+F+P: 

6×3 Bench Press @80-90%

C.

Health WOD:

For Time: 16 Min Time Cap 

100 Single Unders

12 DB Shoulder to Overhead (35/25)

30 Sit Ups 

100 Single Unders

12 DB Shoulder to Overhead (35/25)

20 Ring Rows 

100 Single Unders

12 DB Shoulder to Overhead (35/25) 

10 Vertical Ring Rows  

Fitness WOD: 

For Time: 16 Min Time Cap 

60 Double Unders

15 Shoulder to Overhead (115/85)

30 Toes to Bar

60 Double Unders

15 Shoulder to Overhead (115/85) 

20 Pull Ups

60 Double Unders

15 Shoulder to Overhead (115/85) 

10 Bar Muscle Ups or 15 Chest to Bar Pull Ups 

Performance WOD:

For Time: 16 Min Time Cap 

75 Double Unders

15 Shoulder to Overhead (135/95)

35 Toes to Bar

75 Double Unders

15 Shoulder to Overhead (135/95)

25 Chest to Bar Pull Ups

75 Double Unders

15 Shoulder to Overhead (135/95) 

15 Bar Muscle Ups