A.

Primer

Health: 2×3 Power Snatch Balance 

Fitness + Performance: 2×3 Snatch Balance

B.

Health: 

Every 20 Seconds x 12

1 Power Snatch

– Rest 2 Minute

Every 20 Seconds x 12

1 Power Snatch 

Fitness + Performance: 

Every 20 Seconds x 12

1 Squat Snatch

– Rest 2 Minute

Every 20 Seconds x 12 

1 Squat Snatch 

C.

Health WOD: 

4 Rounds: 12 Min Time Cap 

10 Ring Rows 

10 Double DB Z-Press (2x 25/15)

15 American Kettlebell Swings (26/18) 

Fitness WOD:

5 Rounds: 12 Min Time Cap 

6 Chest to Bar Pull Ups 

8 Handstand Push Ups

12 Alt Kettlebell Snatch (53/35) (6/side) 

Performance WOD:

5 Rounds: 12 Min Time Cap 

4 Ring Muscle Ups 

8 Strict Handstand Push Ups

12 Alt Kettlebell Snatch (70/53) (6/side)