A.

Health + Fitness + Performance: 

3 Sets:

20 Alt Single Arm DB Bench (10/arm)

– Rest 30 sec

10 Barbell Pendlay Rows @21×1

– Rest 1:30-2:00 

B.

Health WOD:

3 Sets: 4 Min On / 2 Min Off

100m Farmer Carry (2x 35/26)

2 Lying to Stand Rope Climbs 

AMRAP Elevated Push Ups In Remaining Time 

Fitness + Performance WOD:

3 Sets: 4 Min On / 2 Min Off

150m Farmer Carry (2x 53/35)

2 Rope Climbs 

AMRAP Hand Release Push Ups In Remaining Time