A.

Health + Fitness + Performance: 

In 20 Min:

Build to HEAVY 5 DB Bench Press

+

Build to HEAVY 5 Pendlay Row (No Kipping or Torso movement)

B.

Health WOD:

For Time: 14 Min Time Cap 

120/100 Cal Bike

Every 2 Min Starting @ 2:00 Complete 8 Alt Box Step Ups  (24”/20”) + 8 Hanging Leg Raises 

Fitness + Performance WOD:

For Time: 14 Min Time Cap 

150/120 Cal Bike

Every 2 Min Starting @ 2:00 Complete 10 Box Jump Overs (24”/20”) + 10 TTB