Cash in: 1×800
Cash out: 2×25 floor wipers
Basic
Every 2 minutes, for 12 minutes:
- Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
- Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time (floor/paralettes/boxes/rings/bars)
- Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)
Complete as many rounds and reps as possible in 15 minutes of:
- Run 600 Meters
- 15 Strict Pull-Ups (ladies – perform 10 strict)/ring rows
- 15 Kettlebell Swings
Performance
Every 2 minutes, for 12 minutes:
- Minutes 1-2 & 7-8: Rope Climb x 2 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
- Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
- Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Complete as many rounds and reps as possible in 15 minutes of:
- Run 600 Meters
- 15 Strict Pull-Ups (ladies – perform 10 strict)
- 15 Kettlebell Swings (32/24 kg)