A.

Health + Fitness + Performance: 

4 Sets:

8 Dips (banded/bodyweight/ring)

– Rest as Needed

8 Strict Pull Ups (banded/bodyweight)

– Rest as Needed 

B.

Health WOD:

2 Sets For Time: 16 Min Time Cap

12-9-6

Cal Row

7-5-3

Sandbag or DBall Over the Shoulder 

– Rest 4 Min 

Fitness + Performance WOD:

2 Sets For Time: 16 Min Time Cap

18-12-6 

Cal Row

7-5-3

Sandbag Over the Shoulder (150/100) 

– Rest 4 Min