Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic & Performance

Every 2 minutes, for 16 minutes (8 sets):

• Strict Shoulder Press x 2-3 reps
• Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

Every minute, on the minute, for 21 minutes:

• Minute 1 – Russian Kettlebell Swings x 15 reps
• Minute 2 – Push Press x 15 reps (choose a weight that will challenge you in sets 4 & 5)
• Minute 3 – Double-Unders x 40-50 reps