A.

Health + Fitness + Performance:

15 Min to Complete: 

4 Sets:

3 DB Bench Press @21×1 

– Rest :45

3 1-Arm DB Row @21×1

– Rest 1:30 

+

Rest 3 Min 

+

3 Min AMRAP:

DB Bench 

Health: (2x 30/20) 

Fitness: (2x 50/35)

Performance: (2x 70/50)

+

Rest 1 Min 

+

3 Min AMRAP: 

1-Arm DB Row 

Health: (2x 30/20) 

Fitness: (2x 50/35)

Performance: (2x 70/50)

B.

Health WOD:

5 Min AMRAP:

Lying to Stand Rope Climbs 

Fitness + Performance WOD:

5 Min AMRAP:

Rope Climbs