A.

Health 

Every 1:30 x 8 Sets: 

1 Clean Pull + 1 Power Clean

– Reset between after the clean pull 

– targeting 5-10lbs heavier than last week 

Fitness + Performance: 

Every 1:30 x 8 Sets: 

1 Clean Pull + 1 Squat Clean 

– Reset between after the clean pull 

– targeting 5-10lbs heavier than last week

B.

Health WOD:

For Time: 13 Min Time Cap 

30 Hanging Leg Raises

20 Wall Balls (14/10)

15 Hang Power Cleans (75/55) 

20 Wall Balls (30/20)

30 Hanging Leg Raises 

Fitness WOD:

For Time: 13 Min Time Cap 

30 Toes to bar

25 Wall Balls (20/14)

20 Power Cleans (135/95) 

25 Wall Balls (20/14)

30 Toes to bar 

Performance WOD:

For Time: 13 Min Time Cap 

40 Toes to bar

30 Wall Balls (30/20)

20 Power Cleans (165/115) 

30 Wall Balls (30/20)

40 Toes to bar