A.

Health + Fitness + Performance: 

Every 3:00 x 5 Sets: 

1.1 Front Squats 

.= 15 sec Front Rack Hold 

B.

Health WOD:

5 Rounds: 12 Min Time Cap 

15 Ring Rows 

5 Power Cleans

5 Front Squats 

(75/55)

Fitness WOD: 

5 Rounds: 12 Min Time Cap 

10 Chest to Bar Pull Ups 

5 Squat Cleans (165/115)

Performance WOD:

5 Rounds: 12 Min Time Cap 

15 Chest to Bar Pull Ups 

5 Squat Cleans (225/155)