A.

Health + Fitness + Performance: 

4 Sets: Partner Up 2-3 People!!!

A1) :20 Back Rack Iso Hold @Heavy Weight

– Rest 30 sec

A2) 5 Barbell Vertical Jump @Empty Barbell 

– Rest 30 sec

A3) 10 Rebounding Lateral Skater Jumps (Emphasis on distance) 

– Rest 60 sec 

B.

Health WOD:

15 Min EMOM: Death By No Push Up Burpee / Meter Row

Min 1: 1 No Push Up Burpee in remaining time row

Min 2: 2 No Push Up Burpees in remaining time row 

Min 3: 3 No Push Up Burpees in remaining time row

At any point if you cant complete the burpees in the minute, subtract 4 from the number you ended at and continue with that number for the remainder of the 15 Min 

Fitness + Performance WOD:

15 Min EMOM: Death By Burpee / Meter Row

Min 1: 1 Burpee in remaining time row

Min 2: 2 Burpees in remaining time row 

Min 3: 3 Burpees in remaining time row

At any point if you cant complete the burpees in the minute, subtract 4 from the number you ended at and continue with that number for the remainder of the 15 Min