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)