A.

Health: 

A1. Banded Strict Matador or Ring Dips 

3×5-15; Rest 30 Seconds

A2. DB Bench Press

3×8; Rest 30 Seconds

A3. Elevated Push Ups 

3x AMRAP (-3); Rest 90 seconds 

Fitness + Performance: 

A1. Strict Ring Dips 

3×5-15; Rest 30 Seconds

A2. DB Bench Press

3×8; Rest 30 Seconds

A3. Deficit Push Ups 

3x AMRAP (-3); Rest 90 seconds 

B.

Health WOD:

For Time: 15 Min Time Cap 

15/12 Cal Bike

50’ Sandbag or D-Ball 

12/9 Cal Bike

100’ Sandbag or D-Ball Carry 

9/7 Cal Bike

150’ Sandbag or D-Ball Carry 

Into

20 Box Jumps (20”) 

8 Sandbag or D-Ball Over the Shoulder 

20 Box Jumps (20”) 

Fitness + Performance WOD:

For Time: 15 Min Time Cap 

21/16 Cal Bike

50’ Sandbag Carry (150/100)

15/12 Cal Bike

100’ Sandbag Carry (150/100)

9/7 Cal Bike

150’ Sandbag Carry (150/100) 

Into

30 Box Jumps (24”/20”)

10 Sandbag Over the Shoulder (150/100)

30 Box Jumps (24”/20”)