Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic

Four sets of:

• Front Squat x 6 reps @ 2011
• Rest 45 seconds
• Turkish Get-Ups x 2 each arm
• Rest 45 seconds
• Hollow Hold or Rock x 60 seconds
• Rest 45 seconds

For time:

• Run 800 Meters
• 15 Strict Pull-Ups
• 40 Walking Lunges with Kettlebells (heavy)
• 15 Strict Pull-Ups
• Run 800 Meters

Performance

Front Squat

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

For time:

• Run 800 Meters
• 30 Pull-Ups
• 30 Front Squats (175/115 lbs)
• 30 Pull-Ups
• Run 800 Meters