A.

Single Arm Russian KB Swings

2×8 Each Arm 

B.

Banded Deadlift 6×2

55% of DL

*Purple band

C.

Health

5 Rounds- CAP 17:00

25/20 Cal Bike

8 Single Arm Devils Press 35/25

Fitness

5 Rounds- CAP 17:00

30/25 Cal Bike

8 Single Arm Devils Press 50/35

Performance

5 Rounds- CAP 17:00

30/25 Cal Bike

8 Single Arm Devils Press 70/50