A.

Health WOD:

For Time: 30 Min Time Cap 

15-12-9-12-15

Cal Row 

Ab Mat Sit Ups 

Burpees 

-Rest 5 Min 

4 Rounds For Time:

100 Single Unders 

15 Double DB Z-Press 

Fitness WOD:

For Time: 30 Min Time Cap 

18-15-6-15-18

Cal Row 

Toes to Bar

Burpee Over the Rower 

-Rest 5 Min 

4 Rounds For Time:

60 Double Unders

15 Handstand Push Ups 

Performance WOD:

For Time: 30 Min Time Cap 

21-15-9-15-21

Cal Row 

Toes to Bar

Burpee Over the Rower 

-Rest 5 Min 

4 Rounds For Time:

75 Double Unders

15 Strict Handstand Push Ups