A.

12 Min EMOM: 

Min 1: 5 Power Clean @ 70%

Min 2: Toes-to-bar

Health: 8 Hanging Knee Raises

Fitness: 8 Toes-to-Bar

Performance: 12 Toes-to-Bar

B.

Health

3 Rounds- CAP 18: 

600/500 Meter Row

14 Box Step Ups

 7 Push Ups (or Feet Elevated Push Ups)

Fitness

3 Rounds- CAP 18: 

750/600 Meter Row

14 Single DB Box Step Ups 24/20” (35/25lbs)

5 Strict Pull Ups + 5 Strict Dips

Performance: 

3 Rounds- CAP 18: 

750/600 Meter Row

14 Single DB Box Step Ups 24/20” (50/35lbs)

 7 Ring Muscle Ups