A.

Health:

4x 4-6 Ring Rows (Most difficult position

Rest 2:00

Fitness: 

20 Total Strict Pull Ups

Performance
5×3 Weighted Strict Pull Ups

B.

Health

AMRAP 12: 

5 Jumping Pull Ups

10 Hands Elevated Push Ups

15 Air Squats

F+P:

AMRAP 12: 

5 Pull Ups

10 Push Ups

15 Air Squats