A.

Health:

12 Min EMOM:

1) 5-10 Parallette Push Ups @22×1

2) :20-:40 Wall Facing Handstand Hold

3) 3-5 Kipping Hip Pops 

Fitness + Performance:

12 Min EMOM:

1) 4-6 Strict Ring Dips @22×1

2) :40 Handstand Walk Practice 

3) 3-5 Box Muscle Up Transition Drills 

B.

Health WOD: 

4 Rounds For Time: 22 Min Time Cap

8 Vertical Ring Rows 

80 Single Unders

8 DB Z-Press

80 Single Unders

12/8 Cal Bike 

Fitness WOD:

4 Rounds For Time: 22 Min Time Cap 

16 Chest to Bar Pull Ups 

40 Double Unders 

8 Handstand Push Ups 

40 Double Unders 

16/12 Cal Bike 

Performance WOD:

4 Rounds For Time: 22 Min Time Cap 

8 Bar Muscle Ups 

24 Crossover Single Unders

8 Handstand Push Ups (4”/2”)

24 Crossover Single Unders

16/12 Cal Bike