A.

Health WOD: 

10 Min EMOM:

1) 40 sec Crossover Single Practice

2) 40 sec Rope Climb Practice

+

– Rest 2:30 Min 

+

10 Min AMRAP:

5-10-15-20…

Ring Rows 

DB Bench Press (2x 25/15) 

+

– Rest 2:30 Min 

+

10 Min AMRAP:

21 Single Unders 

12 Cal Row

6 Burpee to 6” Target 

Fitness WOD:

10 Min EMOM:

1) 40 sec Crossover Single Practice

2) 40 sec Rope Climb Practice

+

– Rest 2:30 Min 

+

10 Min AMRAP:

1-2-3-4…

½ Rope Climbs

5-10-15-20…

DB Bench Press (2x 40/25) 

+

– Rest 2:30 Min 

+

10 Min AMRAP:

21 Crossover Singles / 40 Double Unders

15 Cal Row

9 Burpee Pull Ups 

Performance WOD:

10 Min EMOM:

1) 40 sec Crossover Single Practice

2) 40 sec Rope Climb Practice

+

– Rest 2:30 Min 

+

10 Min AMRAP:

1-2-3-4…

Rope Climbs

5-10-15-20…

DB Bench Press (2x 50/35) 

+

– Rest 2:30 Min 

+

10 Min AMRAP:

21 Crossover Singles / 40 Double Unders

15 Cal Row

9 Burpee Pull Ups