A.

Health + Fitness + Performance: 

4 Sets:

8/8 Single Arm DB Bench (All 8 reps on one side then switch arms) 

– Rest 30 sec

8 Bent Over Rows @21×1

– Rest 1:30-2:00 

B.

Health WOD:

For Time: 16 Min Time Cap

200m Farmer Carry (2x 44/26)

Into 

5 Rounds:

12 Alt Single Leg V-Ups 

8 Elevated Push Ups

Into 

200m Farmer Carry (2x 44/26) 

Fitness WOD: 

For Time: 16 Min Time Cap 

300m Farmer Carry (2x 53/35)

Into 

5 Rounds:

12 V-Ups 

8 Push Ups on KBs

Into 

300m Farmer Carry (2x 53/35) 

Performance WOD:

For Time: 16 Min Time Cap 

300m Farmer Carry (2x 70/53)

Into 

5 Rounds:

15 V-Ups 

10 Push Ups on KBs

Into 

300m Farmer Carry (2x 70/53)