A.

15 Min: 

Health: 5×5 DB Bench Press (Goal is heavier than last week)

F+P: Bench Press- Build to Heavy Set of 2

-then-

Drop Set: 1x Max Reps @70% of Heaviest Set of 2

B.

Health

For Time – CAP 16: 

20 Hanging Knee Raises

40 Alt. DB Snatch 35/25lbs

50 Burpee 

40 Alt. DB Snatch 35/25lbs

20 Hanging Knee Raises

Fitness

For Time – CAP 16: 

20 TTB

40 Alt. DB Snatch 50/35lbs

50 Burpee Box Jumps Overs 24/20” 

40 Alt. DB Snatch 50/35lbs

20 TTB

Performance

For Time- CAP 16: 

30 TTB

40 Alt. DB Snatch 50/35lbs

50 Burpee Box Jumps Overs 30/24” 

40 Alt. DB Snatch 50/35lbs

30 TTB