A. Primer

2×10 Banded Shoulder Press

B.

Health: 

5×3 DB Z-Press

F+P: 

5×3 Barbell Z-Press

C.

Health

For Time: 

30-20-10

Cal Row (Women: 24-16-8)

Wall Balls 14/10

Single Arm DB STOH 25/20

Sit Ups

Fitness

For Time: 

30-20-10

Cal Row (Women: 24-16-8)

Wall Balls 20/14

Single Arm DB STOH 50/35

Toes-to-Bar

Performance

For Time: 

30-20-10

Cal Row (Women: 24-16-8)

Wall Balls 30/20

Single Arm DB STOH 70/50

Toes-to-Bar