A.

Clean High Pull

3×3

B.

Health: 

Power Clean + Hang Power Clean

4x (1+1)

F+P: 

Squat Clean + Hang Squat Clean

4x (1+1)

C.

Health: 

For Time- CAP 16:

Buy In: 400 Meter Run

3 Rounds: 

4 Front Squats 115/80

10 Jumping Chest to Bar Pull Ups or Ring Rows

Cash Out: 400 Meter Run

Fitness: 

For Time- CAP 15:

Buy In: 600 Meter Run

3 Rounds: 

4 Front Squats 165/115

5 Bar MU or 10 Chest to Bar Pull Ups

Cash Out: 600 Meter Run

Performance: 

For Time- CAP 15:

Buy In: 600 Meter Run

3 Rounds: 

4 Front Squats 225/155

8 Ring Muscle Ups

Cash Out: 600 Meter Run