Cash in: 4×200 get faster! 30 sec rest.

Cash out: 4×10 floor wipers (each side)

Basic

Every minute, on the minute, for 20 minutes (4 sets of each):

• Minute 1 – Deadlift x 6-8 reps @ 30X1
• Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
• Minute 3 – Russian Step-Ups x 10 reps on Left Leg
• Minute 4 – Russian Step-Ups x 10 reps on Right Leg
• Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

Three rounds for time of:

• Row 300 Meters/run 250
• 20 Kettlebell Swings
• 10 Goblet Squats

Use the same kettlebell for both movements

Performance

Every 4 minutes, for 20 minutes (5 sets) of:

• Clean x 1.1.1.1 (rest 10 seconds between singles)
• Rest 30 seconds
• Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

Three rounds for time of:

• 15 Deadlifts (155/105 lbs)
• 12 Hang Power Cleans (155/105 lbs)
• 9 Front Squats (155/105 lbs)
• 6 Jerks (155/105 lbs)