Cash in: 2×400 get faster! 30 sec rest.

Cash out: 3×100 flutter kicks

Basic

Three sets of:

• Supinated-Grip (palms up!)Barbell Rows x 8-10 reps @ 2111
• Rest 45-60 seconds
• Nose-to-Wall Handstand Hold x 45-60 seconds
• Rest 45-60 seconds
• Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
• Rest 45-60 seconds
• Side Planks x 30 seconds each side
• Rest 60 seconds

Three rounds for time of:

• 10 Strict Pull-Ups
• 30 Kettlebell Swings
• Run 400 Meters

Performance

Weighted Pull-Ups:

• *Set 1 – 3 reps
• *Set 2 – 2 reps
• *Sets 3-6 – 1 rep
• Rest 2-3 minutes between sets, building to today’s 1-RM

Three rounds for time of:

• 30 Kettlebell Swings (24/16 kg)
• 20 Pull-Ups
• Run 400 Meters