A.

Health: 

Every 2:30 Min x 5 Sets:

1.1.1.1 Hang Power Clean 

Fitness + Performance: 

Every 2:30 Min x 5 Sets:

1.1.1.1 Hang Squat Clean 

B.

Health WOD: 

3 Rounds: 12 Min Time Cap 

15 Ring Rows

10 DB Hang Power Cleans (2x 25/15) 

Fitness WOD:

3 Rounds: 12 Min Time Cap 

15 Chest to Bar Pull Ups 

12 Hang Power Cleans (135/95) 

Performance WOD:

3 Rounds: 12 Min Time Cap 

8 Ring Muscle Ups 

12 Hang Power Cleans (185/125)