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.