A.

Primer

2×5 Plyo Push Ups 

B.

H+F+P: 

6×2 Bench Press @90%+ 

C.

Health WOD:

Every 2 Minutes x 6 Sets: Alternating Rounds

1) 12 Ab Mat Sit Ups 

    10 Alt DB Snatches (30/20) 

2) 12 Elevated Push Ups on Bar 

    10 DB Goblet Squats (30/20) 

Fitness WOD: 

Every 2 Minutes x 6 Sets: Alternating Rounds

1) 15 Toes to Bar 

    12 Alt DB Snatch (50/35) 

2) 12 Handstand Push Ups 

    10 Single Arm DB Overhead Squats (6/side) 

Performance WOD:

Every 2 Minutes x 6 Sets: Alternating Rounds

1) 20 Toes to Bar 

    12 Alt DB Snatch (70/50) 

2) 20 Handstand Push Ups 

    12 Single Arm DB Overhead Squats (70/50) (6/side)