Cash in: 1×800
Cash Out: 3×15 ghd sit ups
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Basic
Five sets of:
- Kettlebell Swings x 20 reps
- Rest 30 seconds
- Dumbbell Front Squats x 8-10 reps @ 20X1
- Rest 30 seconds
- Ring Rows x 8-10 reps @ 2111
- Rest 30 seconds
Two sets for times of:
- Burpees x 15 reps
- 300 Meter Run
- Rest 2 minutes
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Performance
Every 2 minutes, for 20 minutes (5 sets of each):
- Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles)
- Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
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Three rounds for time of:
- 10 Power Cleans (155/105 lbs)
- 10 Burpee Box Jumps (24″/20″)