Cash In: 1 x 800

Cash Out: 2×25 floor wipers

Basic

Four sets of:

• Front Squat x 6-8 reps @ 2111
• (goal is to use the same load used last time…and achieve 8 reps)
• Rest 60 seconds
• Turkish Get-Ups x 4 reps (2 each side)
• (perform these slow and controlled, look for proper positioning and stability in each position)
• Rest 60 seconds

Three rounds for time of:

• 30 Wall Ball Shots
• 20 Burpees
• 10 Box Jump-Overs

Performance

Front Squat

• *Set 1 – 4 reps @ 65%
• *Set 2 – 3 reps @ 75%
• *Set 3 – 2 reps @ 80%
• *Set 4 – 3 reps @ 85%
• *Set 5 – 2 reps @ 90%
• *Set 6 – 1 rep @ 95%
• *Set 7 – 2 reps @ as heavy as possible
• Rest 2 minutes between sets.

Three rounds for time of:

• 30 Wall Ball Shots (20/14 lbs)
• 20 Burpees
• 10 Box Jump-Overs (24″/20″)