A.

Health:

In 20 Min: 

Complete 5 Sets:

3x (1+1) Power Clean + Front Squat 

* Drop and reset

* One set = Clean + Front Squat / Clean + Front Squat / Clean + Front Squat 

Fitness + Performance: 

In 20 Min:

Complete 5 Sets:

3x (1+1) Clean + Front Squat 

* Drop and reset

* One set = Clean + Front Squat / Clean + Front Squat / Clean + Front Squat 

B.

Health WOD:

Every 4 Min x 4 Sets:

10/7Cal Bike

150m Run 

10/7 Cal Bike

Fitness WOD:

Every 4 Min x 4 Sets:

12/9 Cal Bike

200m Run 

12/9 Cal Bike

Performance WOD:

Every 4 Min x 4 Sets:

15/12 Cal Bike

200m Run 

15/12 Cal Bike