Cash in: 2×400
Cash out: 3×10 ghd situps
Basic & Performance
Three sets of:
- Deadlift x 6-8 reps @ 2011
- Rest 90 seconds
- Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
- Rest 90 seconds
Three rounds for time of:
- 500 Meter Row
- 15 Hand-Release Push-ups
- 25 Kettlebell Swings (32/24 kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.