A.

Partner Lying Med Ball Chest Pass

3×5

*Speed is more important than weight. 

6-10# Ball

B.

Close Grip Bench

5×5

C.

Health:

5 Rounds: 

400/350 Meter Row

Rest 2:00

F+P:

5 Rounds: 

500/450 Meter Row

Rest 2:00

Score = Total Time