A.

Health

Every 1:30 for 5 Rounds: 

5 Double DB Hang Clean (35/25)

4-6 Push Ups/Pike Push Ups

Fitness

Every 1:30 for 5 Rounds: 

5 Double KB Hang Clean (2x 53/35)

6-10 Kipping HSPU

Performance

Every 1:30 for 5 Rounds: 

5 Double KB Hang Clean  (2x 70/53)

6-10 Strict HSPU

B.

Health: 

For Time: 

1200 Meter Run

Rest 3:00

800 Meter Run

Rest 2:00

400 Meter Run

Rest 1:00

200 Meter Run

F+P:  

For Time: 

1600 Meter Run

Rest 3:00

1200 Meter Run

Rest 2:00

800 Meter Run

Rest 1:00

400 Meter Run