A.

Health:

12 Min EMOM:

1) :10-:20 Parallette FLR + 5-10 Parallette Push Ups 

2) :20-:40 Handstand Hold

3) 5-10 Kip Swings with towel between feet 

Fitness + Performance:

12 Min EMOM:

1) :10-:20 Top of Ring Dip Hold + 3-5 Strict Ring Dips 

2) :40 Handstand Walk Practice 

3) 3-5 Kipping Hips to Bar

B.

Health WOD: 

20 Min AMRAP:

20/16 Cal Row 

15 Ring Rows 

10 Burpee Box Step Ups (20”/16”) 

Fitness WOD:

20 Min AMRAP:

25/20 Cal Row 

15 Chest to Bar Pull Ups 

10 Burpee Box Jump Overs (24”/20”) 

Performance WOD:

20 Min AMRAP:

30/25 Cal Row 

20 Chest to Bar Pull Ups 

10 Burpee Box Jump Overs (30”/24”)