A.

Health:

12 Min EMOM:

1) :10-:20 Plank Hold + 5-10 Band Assisted Push-Ups

2) 3-5 Scaled Wall Walks 

3) Alt Between 10-15 Hollow and Arch Rocks 

Fitness + Performance:

12 Min EMOM:

1) :5-:15 Bottom of Ring Dip Hold + 3-5 Strict Ring Dips 

2) 3-5 Wall Walks 

3) 10 Parallette Shoot Throughs 

B.

Health WOD: 

5 Rounds For Time: 20 Min Time Cap 

100 Single Unders 

20/15 Cal Row 

10 Burpee Hanging Leg Raises  

Fitness WOD:

5 Rounds For Time: 20 Min Time Cap 

48 Double Unders 

24/20 Cal Row 

12 Burpee Toes to Bar 

Performance WOD:

5 Rounds For Time: 20 Min Time Cap 

60 Double Unders 

30/25 Cal Row 

15 Burpee Toes to Bar