A.

Health + Fitness + Performance:

5 Sets:

6 DB Bench Press @21×1 

– Rest :45

6 1-Arm DB Row @21×1

– Rest 1:30 

B.

Health WOD:

Every 4 Minutes x 3 Sets: 

2 Lying to Stand Rope Climbs

20 DB Bench Press (2x 30/20)

2 Lying to Stand Rope Climbs 

Fitness WOD:

Every 4 Minutes x 3 Sets: 

2 Rope Climbs

20 DB Bench Press (2x 50/35)

2 Rope Climbs 

Performance WOD:

Every 4 Minutes x 3 Sets: 

3 Rope Climbs

20 DB Bench Press (2x 70/50)

3 Rope Climbs