A.

Health + Fitness + Performance: 

5 Sets:

7/7 Single Arm DB Bench (All 8 reps on one side then switch arms) 

– Rest 30 sec

7 Bent Over Rows @21×1

– Rest 1:30-2:00 

B.

Health WOD:

14 min AMRAP

150 m Run

1 Lying to Stand Rope Climb

3 Elevated Push Ups 

*Add 1 Lying to Stand Climb and 3 Elevated Push Ups Each Round

Fitness WOD: 

14 min AMRAP

200 m Run

1 Rope Climb

3 Handstand Push Ups 

*Add 1 Climb and 3 Handstand Push Ups Each Round

Performance WOD:

14 min AMRAP

200 m Run

1 Rope Climb

3 Strict Handstand Push Ups 

*Add 1 Climb and 3 Handstand Push Ups Each Round