Cash In: 1 x 800

Cash Out: 2×25 floor wipers

Basic

• Three sets of:
• Romanian Deadlift x 8 reps @ 3011
• Rest 60 seconds
• Single-Leg Hip Bridge x 12 reps each side @ 2011
• Rest 60 seconds
• Single-Arm Dumbbell Row x 10 reps @ 2111
• Rest 60 seconds

Every 90 seconds, for 15 minutes (10 sets):

• 12 Russian Kettlebell Swings (heavy)
• 12 Supine Hand Release Push ups

Two sets of:  

• Ring Rows x 10 reps @ 2111
• Rest 60 seconds
• Hollow Hold or Rock x 60 seconds
• Rest 60 seconds

Performance

Five sets of:

• 2-Position Halting Clean-Grip Deadlifts x 3 reps (pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
• Rest 2 minutes

Every 90 seconds, for 15 minutes (10 sets):

• 5 Hang Power Cleans*
• 15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

Two sets of:

• Supine Ring Rows x 10 reps @ 2111
• Rest 60 seconds
• Hollow Hold or Rock x 60 seconds
• Rest 60 seconds