Cash In: 1 x 800

Cash Out: 2×25 floor wipers

Basic

Every 2 minutes, for 12 minutes:

• Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
• Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
• Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

Four rounds for time of:

• 14 Alternating Dumbbell Snatch
• 14 Sit-Ups
• 400 Meter Run

Performance

Every 2 minutes, for 12 minutes:

• Minutes 1-2 & 7-8: Rope Climb x 2 ascents
• Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
• Minutes 5-6 & 11-12: Handstand Walk x 10 meters

Four rounds for time of:

• 14 Alternating Dumbbell Snatch (55/35 lbs)
• 14 Toes to Bar
• 400 Meter Run