A.

EMOM 10: 

Min 1- (H: 5 Strict Banded Pull Ups, F: 7 CTB Pull Ups, P: 5 Bar Muscle Ups)

Min 2- 100’ Front Carry (Health: Heavy Single KB, F+P: Heavy Sandbag) 

B.

*Start Workout at 15:00*

Health: 

3 Rounds- CAP 22:00 

600 Meter Run 

20 Sit Ups

20 Hang Single DB Clean & Jerk 35/25

Fitness: 

3 Rounds- CAP 22:00

800 Meter Run 

15 Toes-to-Bar 

20 Hang Single DB Clean & Jerk 50/35lbs

Performance: 

3 Rounds- CAP 22:00 

800 Meter Run 

20 Toes-to-Bar 

20 Hang Single DB Clean & Jerk 70/50