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Cash In: 1 x 800 Cash Out: 2×25 floor wipers   Basic & Performance Every minute, on the minute, for 30 minutes: Minute 1 –

Basic & Performance Conditioning “Helen” 3 Rounds: 400 Meter Run 21 KBS (53/35) 12 Pull-Up Snatch 5 Sets, climbing in weight: Power Snatch + Hang

Cash in: 2×200…60 sec rest   Basic & Performance Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups 15 Push

Basic Cash In: 4×200 with 15 sec rest…faster each time Cash Out: 3×10 evil wheels   Five sets of: Front Squat x 6 reps @

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

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic Every minute, on the minute, for 20 minutes (5 sets of

Tuesday 1/5 Cash IN: 5 min jump rope practice Cash out:  3×10 Toes to bar or knees to elbows   Basic & Performance Complete as

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: 400

Basic. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011

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