A.

Primer: 

2×8 Squat Iso Plate Press

B.

Front Squat

4×6 @ 70%

Superset: Seated Box Jumps 4×3

*Rest 2:00 after each set 

C.

Health:

For Time- CAP 13: 

32-24-16-8

Cal Row (Women 24-18-12-6)

Wall balls 14/10

Fitness: 

For Time- CAP 13:

40-30-20-10

Cal Row (Women 32-24-16-8)

Wall balls 20/14

Performance: 

For Time- CAP 13

40-30-20-10

Cal Row (Women 32-24-16-8)

Wall balls 30/20lbs