Cash in: – 3×400 get faster! 60 sec rest.

Cash out: – 4 sets L-sits 30-45 sec

Basic

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Jumping Squats x 6-8 reps

Station 3 – Side Planks x 30 seconds each side

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of Russian Kettlebell Swings

Minute 3 – 30 seconds of Dumbbell Push Press

Minute 4 – 30 seconds of Toes to Bar

Performance

Take 18 minutes to build to today’s 1-RM Snatch

Every minute, on the minute, for 20 minutes:

Even minutes – 30 seconds of Rowing (for meters)

Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM