A.

Health + Fitness + Performance:

10 Min EMOM:

Odd Min: 2 Strict Press 

Even Min: 2 Strict Pull Ups (Banded / Bodyweight / Weighted) 

*Same set up compared to last week 

*Goal is to hit more weight on the presses and a difficult version on pull ups 

B.

Health WOD:

15 Min EMOM: 45 sec On / 15 sec Off

1) Lying to Stand Rope Climbs

2) DB Z-Press (Athletes choice weight) 

3) Bike Cals 

Fitness WOD:

15 Min EMOM: 45 sec On / 15 sec Off

1) Rope Climbs

2) Handstand Push Ups 

3) Bike Cals 

Performance WOD:

15 Min EMOM: 45 sec On / 15 sec Off

1) Rope Climbs

2) Strict Handstand Push Ups 

3) Bike Cals