A.

Every 2:30 for 5 Rounds:

2 Back Squats

Health: Increase load on every set from last week

Fitness + Performance: 85-90%

B.

Health- CAP 14:

3 Rounds: 

50 Singles

25/20 Cal Bike

15 Goblet Squats 35/25lbs

10 Bodyweight Step Ups

Fitness- CAP 14:

3 Rounds: 

50 Double Unders

25/20 Cal Bike

15 Wall Balls 20/14lbs

10 Single DB Box Step Ups 35/25lbs, 24/20”

Performance- CAP 14: 

3 Rounds: 

50 Double Unders 

25/20 Cal Bike

15 Wall Balls 30/20lbs

10 Single DB Box Step Ups 50/35lbs, 24/20”