Cash In: 400/200/100 with 20 sec rest

Cash Out: 3×15 (each) medball partner situps

Basic

Three sets of:

• Romanian Deadlift x 6-8 reps @ 3011
• Rest 60 seconds
• Single-Leg Hip Bridge x 10-12 reps each side @ 2011
• Rest 60 seconds
• Supine Ring Row x 10-12 reps @ 2111
• Rest 60 seconds

Three rounds for time of:

• Run 200 Meters
• 12 Alternating Single-Arm Dumbbell Snatches

Three sets of:

• Single-Arm Dumbbell Row x 8 reps @ 2111
• Rest 60 seconds
• Face-Up Chinese Planks x 45-60 seconds
• Rest 60 seconds

Performance

Every minute, on the minute, for 12 minutes:

Power Clean x 1 rep

• *Set 1 – 60%
• *Set 2 – 65%
• *Set 3 – 70%
• *Set 4 – 75%
• *Set 5 – 80%
• *Set 6 – 85%
• *Sets 7-12 – 85+%

Three rounds for time of:

• 10 Dumbbell or Kettlebell Hang Clean & Jerks
• 50 Double-Unders

Three sets of:

• Single-Arm Dumbbell Row x 8 reps @ 2111
• Rest 60 seconds
• Face-Up Chinese Planks x 45-60 seconds
• Rest 60 seconds