A.

Health + Fitness + Performance:

10 Min EMOM:

Odd Min: 4 Strict Press 

Even Min: 4 Strict Pull Ups (Banded / Bodyweight / Weighted) 

*Build as necessary but no failed sets 

*Target 5lbs more on strict presses and similar or a more difficult version on the pull ups

B.

Health WOD:

For Time: 14 Min Time Cap 

10 Scaled Wall Walks

20 Alt DB Hang Snatches (30/20) 

30 Single DB Box Step Ups (30/20

40 Ring Rows 

Fitness WOD:

For Time: 14 Min Time Cap 

10 Wall Walks

20 Double DB Hang Snatches (2x 40/30) 

30 DB Box Step Overs (24”/20”) 

40 Pull Ups 

Performance WOD:

For Time: 14 Min Time Cap 

10 Wall Walks 

20 Double DB Hang Snatches (2x 50/35) 

30 DB Box Step Overs (24”/20”) 

40 Chest to Bar Pull Ups