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Wednesday 12/23 Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic Three sets, not for time, of: Stationary or Ring

Cash out:  Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench. Plate behind

Cash In: 1 x 800 Cash Out: 2×25 floor wipers Basic Four sets of: Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Dumbbell

Basic & Performance Snatch With a running clock 0:00-4:00 work up to a heavy single Snatch Grip Push Press from a rack 4:00-8:00 work up

Cash in: 2×200…60 sec rest   Basic & Performance In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often

Cash In: 1x 800 Cash Out: 3×10 evil wheels   Basic & Performance Snatch: 3, 2, 1, 1, 1, 1, 1, this last rep needs

Cash in: 3×200 15 sec rest Cash Out: 3×30 russian twists   Basic Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 45

Cash in: 2×400 on 2:30 minutes Cash out: 2×30 floor wipers   Basic Three sets of: Push Press x 6-8 reps Rest 60 seconds Overhead

Cash out:  Box jumps: 25 reps  & 50 ab mat sit ups. Basic & Performance 2 position cleans: 1 from hang (launch) 1 from floor.

Cash In: 1 x 800 Cash Out: 50 GHD situps   Basic Four sets of: Dumbbell Walking Lunges x 20 steps @ 1010 Rest 45