Cash In: 2×400 on 3:00
Cash Out: 2×25 Russian twists
Basic
Four sets of:
- Back Squat x 6-8 reps
- Rest 20 seconds
- Kettlebell Swings x 15 reps
- Rest 60 seconds
- Pull-Ups x 6-8 reps @ 2110
- Rest 60 seconds
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
- 9 Burpee Box Jump-Overs
Performance
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
- 3 Power Cleans (185/135 lbs)
- 6 Burpee Box Jump-Overs (24″/20″)