Cash Out: 3×15 GHD Sit ups

Basic

Three sets of:

• Front Squat x 6 reps @ 31X1
• Rest 60 seconds
• Supine Ring Rows x 10-12 reps @ 2111
• Rest 60 seconds
• Double-Under Practice x 60 seconds
• Rest 60 seconds

Two sets for times of:

• Row 500 Meters/run 400m
• 40 Push-Ups
• 20 Toes to Bar
• Rest 4-5 minutes between sets.

Performance

Front Squat

• * Set 1 – 50% of possible 1-RM x 5 reps
• * Set 2 – 75% of possible 1-RM x 3 reps
• * Set 3 – 85% of possible 1-RM x 1 rep
• * Set 4 – 90-95% of possible 1-RM x 1 rep
• * Set 5 – Test 1-RM
• * Set 6 (optional) – Exceed Set 5 weight;

Two sets for times of:

• Row 500 Meters/run 400m
• 30 Ring Dips
• 20 Toes to Bar
• Rest 4-5 minutes between sets