A.

Health:

3×5 Pike Push Ups (increase difficulty with knees/feet on box and using parallettes)

Rest :30

Max HS Hold

Rest 2:00

Fitness: 

Find Max Unbroken Kipping HSPU

-then-

4x 50%

Performance
Find Max Unbroken Strict HSPU

-then-

4x 50%

Health

For Time- CAP 18:

Buy in: 50/40 Cal Bike

5 Rounds: 

10 Feet Elevated Push Ups

20 Sit Ups

Cash Out:  50/40 Cal Bike

Fitness

For Time- CAP 18:

Buy in: 50/40 Cal Bike

5 Rounds: 

14 Push Ups

20 Sit Ups

Cash Out:  50/40 Cal Bike

Performance:

For Time- CAP 18:

Buy in: 50/40 Cal Bike

5 Rounds: 

20 Push Ups

20 Sit Ups

Cash Out:  50/40 Cal Bike