A.

Every 2:00 for 5 Rounds:

4 Back Squats

Health: Increase load on every set from last week

Fitness + Performance: 75-80%

B.

Health: 

For Time- CAP 16: 

50/35 Cal Bike

50 Deadlift 95/65lbs

40 Jumping Pull Ups or Ring Rows 

30 Single DB Box Step Ups 35/25lbs 

20 Front Squats 95/65lbs

Fitness: 

For Time- CAP 16: 

60/45 Cal Bike 

50 Deadlift 135/95 lbs 

40 Pull Ups 

30 DB Box Step Overs 35/25lbs (Each hand) 

20 Overhead squats 135.95lbs

Performance: 

For Time- CAP 16: 

60/45 Cal Bike 

50 Deadlift 185/125lbs

40 C2B Pull ups

30 DB Box Step Overs 50/35lbs (Each hand) 

20 Overhead squats 185/125lbs