A.

Primer

Health: Plyo Wall Push Up

F+P: Plyo Push Up to 25lb Plate

3×5

*Super set with Bench Press warm up sets. 

B.

Bench Press

Every 2:00 for 5 Rounds

3 Reps at 80-85%

*Stay within range. 

C.

Health: 

For Time- CAP 14:  

300 Meter Run

25 Hands Elevated Push Ups

15 Deadlift 135/95

300 Meter Run

15 Deadlift 135/95

25 Hands Elevated Push Ups

300 Meter Run 

Fitness: 

For Time- CAP 14:

400 Meter Run

25 Push Ups

15 Deadlift 185/125

400 Meter Run

15 Deadlift 185/125

25 Push Ups

400 Meter Run 

Performance: 

For Time- CAP 14: 

400 Meter Run

25 Ring Dips

15 Deadlift 225/155

400 Meter Run

15 Deadlift 225/155

25 Ring Dips

400 Meter Run