A.

Health + Fitness + Performance: 

Every 2:30 x 5 Sets: 

5 Paused Deadlifts 

* 3 Second pause at below the knee 

* Reset between repetitions 

B.

Health WOD:

Every 4 Min x 4 Sets:

10/7 Cal Bike

8 Russian Kettlebell Swings (53/35)

6 Vertical Ring Rows 

Fitness WOD:

Every 4 Min x 4 Sets:

12/10 Cal Bike

9 Power Cleans (115/85) 

6 Bar Muscle Ups or 12 Chest to Bar Pull Ups

Performance WOD:

Every 4 Min x 4 Sets:

12/10 Cal Bike

9 Power Cleans (155/105) 

6 Ring Muscle Ups