A. Primer

2×15 Banded Pull Apart

B. 

4 Rounds: 

16 Alternating DB Bench (8 Each Arm) 

Rest :30

4-6 Strict Pull Ups (H: Banded, F: Bodyweight, P: Weighted)

Rest 2:00

C.

Health:

6 Rounds

10 Alt DB Snatch 35/25

10/7 Elevated Hands Push Ups

20 Med Ball Walking Lunge 14/10

Fitness

6 Rounds

10 Alt DB Snatch 50/35

10/7 Push Ups

20 Med Ball Walking Lunge 20/14

Performance

6 Rounds

10 Alt DB Snatch 70/50

15/10 Push Ups

20 Med Ball Walking Lunge 30/20