A.

Every 2:30 for 6 Rounds:

3 Back Squats

Health: Increase load on every set from last week

Fitness + Performance: 80-85%

B.

Health: CAP 16:

For Time: 

21/16 Cal Row 

15 Hang Power Cleans 95/65lbs

12 Pull Ups (Perform Jumping PU or Ring Rows as needed) 

-Rest 3:00-

15/12 Cal Row

12 Hang Power Cleans

 9 Pull Ups

-Rest 2:00-

12/9 Cal Row

 9 Hang Power Cleans

 6 Pull Ups

Fitness: 

For Time: 

21/16 Cal Row 

15 Power Cleans 115/80lbs

12 C2B Pull Ups

-Rest 3:00-

15/12 Cal Row

12 Power Cleans

9 C2B Pull Ups

-Rest 2:00-

12/9 Cal Row

 9 Power Cleans

6 C2B Pull Ups

Performance: 

For Time: 

21/16 Cal Row 

15 Power Cleans 135/95lbs

12 Bar MU 

-Rest 3:00-

15/12 Cal Row

12 Power Cleans

 9 Bar Mu

-Rest 2:00-

12/9 Cal Row

 9 Power Cleans

 6 Bar MU