Cash In: 3×200…30 sec rest

Cash Out: 3×15 ghd sit ups

Basic

Every 2 minutes, for 16 minutes (4 sets of each):

• Station 1 – Front Squat x 6-8 reps @ 3011
• Station 2 – Ring Rows x 8-10 reps @ 2111

Three sets for max reps of:

• 60 seconds of Wall Ball Shots
• Rest 60 seconds
• 60 seconds of Push-Ups
• Rest 60 seconds
• 60 seconds of Box Jump-Overs
• Rest 60 seconds

Performance

Every 3 minutes, for 15 minutes (5 sets):

• Pause Front Squats x 4-6 reps @ 31X1

Three sets for max reps of:

• 60 seconds of Wall Ball Shots
• Rest 60 seconds
• 60 seconds of Push-Ups
• Rest 60 seconds
• 60 seconds of Box Jump-Overs
• Rest 60 seconds