Cash in: 400-200-100 60 sec rest

Cash out: partner med ball sit ups 3×15

Basic

Every minute, on the minute, for 15 minutes:

• Minute 1 – Front Squat or Goblet Squat x 10 reps (goal is to use as much as was used last week – when you did 8 reps)
• Minute 2 – Russian Kettlebell Swings x 12-15 reps
• Minute 3 – Strict Pull-Ups x 5-6 reps (add external weight if you’re able to make the rep range easily)

Complete as many rounds and reps as possible in 12 minutes of:

• Run 400 Meters
• 20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

Performance

Every 2 minutes, for 16 minutes (8 sets):

Front Squat

• *Set 1 – 3 reps @ 65%
• *Set 2 – 3 reps @ 75%
• *Set 3 – 2 reps @ 85%
• *Set 4 – 2 reps @ 90%
• *Set 5 – 1 rep @ 95%
• *Set 6 – 2 reps @ 90%
• *Set 7 – 4 reps @ 85%
• *Set 8 – 6 reps @ 80%

In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

• 1 Power Clean (155/105 lbs)
• 2 Front Squats (155/105 lbs)
• 4 Front-Racked Reverse Lunges (155/105 lbs)
• 8 Chest-to-Bar Pull-Ups