Cash Out:  Evil Wheels…3×15

Basics:

Every 2 minutes, for 24 minutes (4 sets of each):

• Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
• Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
• Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Against a 3-minute running clock, climb as high as possible through the following ladder:

• 1 Thruster
• 1 Burpee
• 2 Thrusters
• 2 Burpees
• 3 Thrusters
• 3 Burpees
• 4 Thrusters
• 4 Burpees
• 5 Thrusters
• 5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.

Performance:

Every 2 minutes, for 24 minutes (6 sets of each):

• Station 1 – Hang Clean + Power Clean + Clean (build to work as heavy as possible)
• Station 2 – Ring Dips x 10-15 reps @ 2111

Against a 3-minute running clock, complete as many rounds through the following ladder:

• Hang Power Clean + 1 Front Squat
• Hang Power Clean + 2 Front Squats
• Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights – 175/115 lbs)