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Cash In: 1×800 Cash Out: 3×10 evil wheels Basic Complete as many rounds and reps as possible in 18 mintues of: 10 Ring or Stationary

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic Three rounds of: Back Squat x 10 reps @ 3011 Rest

Cash In: 400m Cash out: 4×25 strt leg crnch   Basic Three sets of: Strict Dumbbell Press x 8-10 reps @ 2011 Rest 45 seconds

Cash In: 1 x 800 Cash Out: 2×25 floor wipers   Basic Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 15 Kettlebell

Basic & Performance Snatch EMOMx8: 1 snatch Clean and Jerk EMOMx8: 1 Clean and Jerk Conditioning 4 RFT: 10 Clusters, 135/95 10 Ring Dips 10

Cash in: 2×200…60 sec rest Basic & Performance In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run

Basic & Performance Snatch EMOMx9: 2 Snatches at 75   Clean EMOMx9: 2 Cleans at 75%   Conditioning – 25 minute Time cap 25 Box Jumps,

Cash In: 5 minutes jump rope practice…single/doubles Cash Out: 5 minutes jump rope practice…single/doubles   Basic Every minute, on the minute, for 12 minutes: Minute

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic Four sets of: Front Squat x 6 reps @ 2011 Rest

Cash In: 3×200 with 30 sec rest Cash Out: 3x 1:00 front plank with :30 rest   Basic Three sets of: Push Press x 6-8