A.

Health WOD:

4 Rounds: 32 Min Time Cap 

12 Ab Mat Sit Ups 

12 Alt DB Hang Power Snatch (25/15)

16/12 Cal Row

12 Alt DB Hang Power Snatch (25/15)

12 Ring Rows

-Rest 3 Min

Fitness WOD:

4 Rounds: 32 Min Time Cap 

12 Toes to Bar

12 Alt DB Hang Power Snatch (50/35)

24/20 Cal Row

12 Alt DB Hang Power Snatch (50/35)

12 Chest to Bar Pull Ups 

-Rest 3 Min

Performance WOD:

4 Rounds: 32 Min Time Cap 

18 Toes to Bar

12 Alt DB Hang Power Snatch (70/50)

24/20 Cal Row

12 Alt DB Hang Power Snatch (70/50)

6 Ring Muscle Ups

-Rest 3 Min