A.

Health + Fitness + Performance: 

10 Min EMOM:

Odd Min: 4 Deadlifts 

Even Min: 4 Bench Press 

*Building as necessary throughout but no failed sets 

B.

Health WOD:

5 Rounds: 12 Min Time Cap 

15 Ring Rows  

150’ Farmer Carry (2x 30/20 DB)

*Same DBs for feet anchored as farmer walk 

Fitness WOD:

For Time: 12 Min Time Cap 

70 Pull Ups 

*Every Break = 150’ Farmer Carry (2x 50/35 DB) or (2x 53/35 KB) 

*6 farmer walk cap = after 6th farmer carry continue on toes to bar until designated number of reps are complete 

Performance WOD:

For Time: 12 Min Time Cap 

100 Chest to Bar 

*Every Break = 150’ Farmer Carry (70/50 DB) or (70/53 KB) 

*6 farmer walk cap = after 6th farmer carry continue on toes to bar until designated number of reps are complete