A. Primer

1×10 Scap Push Ups

1×10 Scap Pull Ups

B.

4 Rounds: 

10 DB Bench Press @ Tempo 41X1

Rest :30

3-5 Strict Pull Ups (H: Banded, F: Bodyweight, P: Weighted)

Rest 2:00

C.

Health:

4 Rounds: 

20/15 Cal Bike

10 Double DB Power Clean 2x 35/25

75 Singles

10 Double DB Push Press 2x 35/25

F+P

4 Rounds: 

20/15 Cal Bike

10 Double DB Power Clean 2x 50/35

50 Double Unders

10 Handstand Push Ups