A.

Health + Fitness + Performance: 

5 Sets:

16 Alt Single Arm DB Bench (8/arm)

– Rest 30 sec

8 Barbell Pendlay Rows @21×1

– Rest 1:30-2:00 

B.

Health WOD:

2 Rounds For Time:

18 Box Step Ups (24”/20”)

12/9 Cal Row

6 Elevated Push Ups 

– Rest 2 Min 

2 Rounds For Time:

6 Elevated Push Ups 

12/9 Cal Row

18 Box Step Ups (24”/20”) 

Fitness WOD + Performance WOD:

2 Rounds For Time:

21 Box Jump Overs (24”/20”)

15/12 Cal Row

9 Plyo Push Ups (45/25)

– Rest 2 Min 

2 Rounds For Time:

9 Plyo Push Ups (45/25)

15/12 Cal Row

21 Box Jump Overs (24”/20”)