A.

Health: 5×5 Strict Press (Increase load from last week) 

Fitness + Performance: 2×3 Push Jerk 80-85%, 3×2 @85-90%

B.

Health: 

4 Rounds: 

20/15 Cal Row

15 Burpees

10 Push Ups

Rest 1:00

Fitness: 

5 Rounds: 

20/15 Cal Row

15 Lateral Burpee Over Rower

7 Ring Dips

Rest 1:00

Performance: 

5 Rounds: 

25/20 Cal Row

15 Lateral Burpee Over Rower

5 Ring Muscle Ups

Rest 1:00