Cash in: 2×200 on 2:30 minutes
Cash out: 3×10 GHD Sit ups
Basic
Every minute, on the minute, for 15 minutes:
- Minute 1 – Front Squat or Goblet Squat x 8 reps
- Minute 2 – Box Jumps x 10-12 reps
- Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
Three rounds for time of:
- Run 400 Meters
- 30 Kettlebell Swings
- 20 Goblet Squats
Performance
Every two minutes, for 16 minutes (8 sets of):
- Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.
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Three rounds for time of:
- Run 400 Meters
- 30 Double-Unders
- 20 Deadlifts (155/105 lbs)
- 10 Front Squats (155/105 lbs)