A.

Health WOD:

3 Rounds For Time: 30 Min Cap 

12/10 Cal Bike

9 Deadlifts (115/85) 

12 Jumping Pull Ups  

-Rest 4 Min 

For Time:

12-9-6-3

Deadlifts (95/65) 

Ring Rows 

*100 Single Unders After Each Set

-Rest 4 Min 

For Time:

75 Sit Ups 

*Every Time You Break = 12/9 Cal Bike Penalty 

Fitness WOD:

3 Rounds For Time: 30 Min Cap 

12/10 Cal Bike

9 Deadlifts (225/155) 

12 Chest to Bar Pull Ups 

-Rest 4 Min 

For Time:

12-9-6-3

Deadlifts (185/125) 

Pull Ups 

*50 Double Unders After Each Set

-Rest 4 Min 

For Time:

40 Toes to Bar

*Every Time You Break = 15/12 Cal Bike Penalty 

Performance WOD:

3 Rounds For Time: 30 Min Cap 

12/10 Cal Bike

9 Deadlifts (315/225) 

6 Ring Muscle Ups 

-Rest 4 Min 

For Time:

15-12-9

Deadlifts (225/155) 

Chest to Bar Pull Ups 

*75 Double Unders After Each Set

-Rest 4 Min 

For Time:

50 Toes to Bar

*Every Time You Break = 20/15 Cal Bike Penalty 

B.

Core Cash Out:

Tabataish Hollow Hold 8x (15 Sec On/ 15 Sec Off)