Cash In: 3 x 200 on the 2:30

Cash Out: 3×20 monkey hang from bar

Basic

Three sets of:

• Kneeling Kettlebell Halos x 3-5 reps each direction
• Rest 45 seconds
• Overhead Squat x 6-8 reps
• Rest 45 seconds
• Dumbbell Renegade Rows x 5 reps
• Rest 45 seconds

Three rounds for time of:

• 15 Strict Handstand Push-Ups or Seated DB Presses
• 20 Alternating Front Racked Reverse Lunges

Tabata…Eight sets of:

• 20 seconds of Hollow Rocks or Holds
• Rest 10 seconds

Performance

Five sets of:

• Snatch + 3 Overhead Squats
• Rest 2 minutes

Three rounds for time of:

• 15 Strict Handstand Push-Ups
• 20 Alternating Front Racked Reverse Lunges (135/95 lbs)

Eight sets of:

• 20 seconds of Hollow Rocks or Holds
• Rest 10 seconds