Cash In: 1×800

Cash Out: 2×30 floor wipers

Basic

Three sets of:

• Push Press x 6-8 reps
• Rest 60 seconds
• Side Plank x 30-45 seconds each side
• Rest 60 seconds
• Single Leg Hip Bridge x 6-8 reps each leg @ 3011
• Rest 60 seconds

For time:

• 21 Burpees
• 15 Thrusters
• 9 Strict Pull-Ups
• 800 Meter Run
• 9 Strict Pull-Ups
• 15 Thrusters
• 21 Burpees

Performance

Every two minutes, for 16 minutes (8 sets) of:

• Split Jerk x 1 rep

Build over the course of the 8 sets to today’s heavy single.

For time:

• 21 Burpees
• 15 Thrusters (115/75 lbs)
• 9 Chest to Bar Pull-Ups
• 800 Meter Run
• 9 Chest to Bar Pull-Ups
• 15 Thrusters
• 21 Burpees