Cash In: 400/200/100…30 sec rest

Cash Out: 4×25 anchored sit ups

 

Every minute, on the minute, for 20 minutes (4 sets of each):

  • Minute 1 – Supine Ring Rows x 8 reps @ 2111
  • Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
  • Minute 3 – L-Seated DB Press x 8 reps @ 2011
  • Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
  • Minute 5 – Tempo Push-Ups x 10 reps @ 1111

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

  • Minute 1 – 30 seconds of Toes to Bar
  • Minute 2 – 30 seconds of Assault Bike for Calories
  • Minute 3 – 30 seconds of Ring Dips

Three sets of:

  • Reverse Snow Angels x 20 reps
  • Rest 30 seconds
  • Hollow Hold x 60 seconds
  • Rest 30 seconds

 

Performance

Two sets of:

  • 60 Seconds of Muscle-Ups
  • Rest 60 seconds
  • 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
  • Rest 60 seconds
  • 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
  • Rest 60 seconds
  • 60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
  • Rest 60 seconds
  • 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute)
  • Rest 60 seconds

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

  • Minute 1 – 30 seconds of Toes to Bar
  • Minute 2 – 30 seconds of Assault Bike for Calories
  • Minute 3 – 30 seconds of Ring Dips

Three sets of:

  • Reverse Snow Angels x 20 reps
  • Rest 30 seconds
  • Hollow Hold x 60 seconds
  • Rest 30 seconds
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