A.

Health WOD:

For Time: 25 Min Time Cap 

40/35 Cal Bike

35 Jumping Pull Ups 

30 DB Push Press (2x 25/15) 

-Rest 2 Min

For Time: 

30/25 Cal Bike

25 Ring Rows (Challenging) 

20 DB Push Press (2x 30/20) 

Fitness WOD:

For Time: 25 Min Time Cap 

50/40 Cal Bike

40 Chest to Bar Pull Ups

30 Shoulder to Overhead (155/105)

-Rest 2 Min

For Time: 

30/25 Cal Bike

20 Chest to Bar Pull Ups  

10 Shoulder to Overhead (175/120) 

Score is total time including Rest 

Performance WOD:

For Time: 25 Min Time Cap 

50/40 Cal Bike

40 Chest to Bar Pull Ups

30 Shoulder to Overhead (185/125)

-Rest 2 Min

For Time: 

30/25 Cal Bike

20 Bar Muscle Ups 

10 Shoulder to Overhead (225/155) 

Score is total time including Rest 

B.

Core Cash Out:

3 Rounds for Quality: 

15 Hollow Rocks 

30 Sec/ Side Straight Arm Side Plank