Cash In: 1×800

Cash Out: 2×10 tuck to V-up complex

Basic

Three rounds of:

• Back Squat x 8 reps @ 3011
• Rest 60 seconds
• Dumbbell Bench Press x 8 reps @ 2011
• Rest 60 seconds
• V-Ups x 20 reps
• Rest 60 seconds
• Increase loads by 4-5% from those used on May 28, 2015.

Complete as many rounds and reps as possible in 15 minutes of:

• 20 Russian Kettlebell Swings (heavy)
• 15 Wall Ball Shots
• Run 200 Meters

Performance

Back Squat

• *Set 1 – 5 reps @ 65%
• *Set 2 – 4 reps @ 75%
• *Set 3 – 3 reps @ 85%
• *Set 4 – 2 reps @ 90%
• *Set 5 – 1 rep @ 95%
• *Set 6 – 2 reps @ 95%
• Rest 2 minutes between sets

Complete as many rounds and reps as possible in 15 minutes of:

• Run 200 Meters with Medicine Ball
• 15 Wall Ball Shots (20/14 lbs)
• 15 Kettlebell Swings (32/24 kg)