Cash out: 3×10 evil wheels

Basic

Three sets of:

• Dumbbell Bench Press x 8-10 reps @ 30X0
• Rest 45 seconds
• Kettlebell Swings x 20-25 reps
• Rest 45 seconds
• Elbows to High Plank x 10 reps
• Rest 45 seconds
• Ring Row x 8-10 reps @ 3111
• Rest 45 seconds

In teams of two, with only one partner working at a time, complete four sets each for time of:

• Row 500 Meters/run 400m
• 20 Wall Ball Shots

Performance

Three sets of:

• Bench Press x 6-8 reps @ 20X0
• Rest 15-20 seconds
• Dynamic Push-Ups x 10-12 reps @ 10X0 (https://www.youtube.com/watch?v=cp8C9wK7UcM)
• Rest 2-3 minutes

Against a 4-minute running clock, perform the following:

• Row 500 Meters/run 400m
• 20 Wall Ball Shots
• Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).