A.

Health

6 Rounds- 

15/12 Cal Bike/Row

12 Front Squats 95/65lbs

 6 Single Arm Devils Press 35/25lbs

 

Fitness

6 Rounds- 

15/12 Cal Bike/Row

12 Overhead Squats 95/65lbs

 6 Single Arm Devils Press 50/35lbs

Performance

6 Rounds-

15/12 Cal Bike/Row

12 Overhead Squats 115/85lbs

 6 Single Arm Devils Press 70/50lbs

B.

Mobility

1:00 Couch Stretch Each Leg

1:00 Pigeon Stretch Each Leg

1:00 Sleeper Stretch Each Arm.