A.

Health + Fitness + Performance: 

5 Sets:

14 Alt Single Arm DB Bench (7/arm)

– Rest 30 sec

7 Barbell Pendlay Rows @21×1

– Rest 1:30-2:00 

B.

Health WOD:

15 Min EMOM:

1) 1-3 Lying Rope Climbs

2) 15 DB Z-Press (2x 15/10) 

3) 8 Line Facing Burpees

Fitness WOD + Performance WOD:

15 Min EMOM:

1) 1-3 Rope Climbs

2) 15 DB Z-Press (2x 25/15) 

3) 12 Line Facing Burpees