A.

Health + Fitness + Performance: 

4 Rounds:

Strict Press + Push Press (2+3) 

-Rest as needed

5 Weighted/ Bodyweight/ Banded Pull Ups 

-Rest as needed

B.

Health WOD:

Every 4 Min x 4 Sets:

3 Sandbag or D-Ball Over the Shoulder 

150m Run

10 Single DB Box Step Ups (2x 30/20) 

Fitness + Performance WOD:

Every 4 Min x 4 Sets:

5 Sandbag Over the Shoulder (150/100)

200m Run

10 Double DB Box Step Overs (2x 50/35)