Cash in: 2×200 with 30 sec rest
Cash Out: 3×20 L-seat 1 leg lift (20 on each leg) BTW if these are easy you are probably doing them wrong!
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Basic
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
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Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
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Performance
Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
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Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)