A.

EMOM 10: 

Min 1-  Push Up(H: 3-5 Push Up or Pike Push Up, F: 5-8 Kipping HSPU, P: 5-8 Strict HSPU)

Min 2- 8 Double DB Power Clean 

H: M @ 30-40lbs, W @ 20-30lbs

F: M @ 40-60lbs, W @ 30-45lbs 

P: M @ 60-85lbs, W @ 45-60lbs

B.

Health: 

4 Rounds – 5:00 Work/1:00 Rest

10 Sit Ups

10 Box Step Ups 24/20” 

10 Single Arm Devil Press @ 35/25

Fitness

4 Rounds – 5:00 Work/1:00 Rest

10 Toes to Bar

10 Box Jumps 24/20” 

10 Single Arm Devil Press @ 50/35

Performance 

4 Rounds – 5:00 Work/1:00 Rest

15 Toes to Bar

10 Box Jumps 24/20” 

10 Single Arm Devil Press @ 70/50

*Pick up wherever you left off after each rest period.