A.

Find 1RM Deadlift

B.

Health: 

3 Rounds- CAP 18:

20 Wall Balls 14/10lbs

12 Hanging Knee Raises

-directly into-

3 Rounds: 

16 Alt. DB Snatch 35/25lbs

 7 Pull Ups

Fitness:  

3 Rounds- CAP 18:

20 Wall Balls 20/14lbs 

12 Toes-to-Bar

-directly into-

3 Rounds: 

15 Power Snatch 75/55lbs

 7 C2B Pull Ups

Performance:  

3 Rounds- CAP 18: 

25 Wall Balls 20/14lbs 

15 Toes-to-Bar

-directly into-

3 Rounds:  

15 Power Snatch 95/65lbs

 7 Bar Muscle Up