A.

Health:

16 Min EMOM:

1) 5-10 Band Assisted Matador Dips

2) :15 Wall Facing Handstand Hold + 10 Push Up Position Alt Shoulder Taps (One second pause at shoulder) 

3) :40 Banded Kipping Pull Up Practice 

4) Rest 

Fitness: 

16 Min EMOM:

1) :05 Bottom of Ring Dip Hold + 3-5 Strict Ring Dips + :05 Bottom of Ring Dip Hold 

2) :40 Handstand Walk Practice 

3) 3-5 Seated Muscle Up Transition Drill 

4) Rest 

Performance:

16 Min EMOM:

1) :05 Bottom of Ring Dip Hold + 5-8 Strict Ring Dips + :05 Bottom of Ring Dip Hold 

2) :40 Handstand Pirouette/Ramp Practice  

3) :40 Strict Ring Muscle Up Practice 

4) Rest 

B.

Health WOD: 

For Time: 13 Min Time Cap 

3-6-9-12-15-12-9-6-3

Ring Rows

*10 Burpees, No Push Up After Each Set

Fitness WOD:

For Time: 13 Min Time Cap 

1-2-3-4-5-4-3-2-1

Bar Muscle Up

*10 Burpees After Each Set

Or 

For Time: 

2-4-6-8-10-8-6-4-2

Chest to Bar

*10 Burpees After Each Set

Performance WOD:

For Time: 13 Min Time Cap 

1-2-3-4-5-4-3-2-1

Ring Muscle Up

*10 Burpees After Each Set