A.
Three sets of:
Bench Press x 4-6 reps @ 20X0
Rest 30 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, perform the following:
Run 400 Meters
25 KB Swings 32/24
Wall Balls x for ME

Rest 4 minutes between sets, and complete a total of three sets.