A.

Health WOD: 

For Time: 30 Min Cap

10 Rounds: 

4 Elevated Push Ups

6 Ring Rows

10 Alt Goblet Lunges (26/15 KB) or (25/15 DB) 

Into

1000m Run 

Fitness WOD:

For Time: 30 Min Cap

10 Rounds: 

4 Handstand Push Ups

6 Pull Ups

10 Alt Goblet Lunges (35/26 KB) or (35/25 DB) 

Into

1200m Run 

Performance WOD:

For Time: 30 Min Cap

10 Rounds: 

4 Strict Handstand Push Ups

8 Chest to Bar Pull Ups

12 Alt Goblet Lunges (53/35 KB) or (50/35 DB) 

Into

1200m Run