A.

5×5 Hang Power Clean

*Work up in weight. 

B.

Health

5 Rounds- CAP 20: 

400/350 M Row

 9 Hanging Knee Raises

 9 Deadlift 135/95lbs

Fitness

5 Rounds- CAP 20: 

500/450 M Row

 9 TTB 

 9 Deadlift 205/145lbs

Performance:

5 Rounds- CAP 20: 

500/450 M Row

12 TTB 

 9 Deadlift 245/175lbs