Strength & Power:
1)Plyo Push-ups
2a) Bench press w/ chains- work up to 3RM
2b) Heavy 1-arm DB rows- 6-8 each arm (on bench work sets)
3a) Horns-up goblet squat- 4×10
3b) KB swing- 4×10

Work Capacity:
For time:
400m run
50 pushups
50 pullups
50 squats
50 situps
400m run

Post weights, reps, rounds, and comments below.