Cash in: 2×400 on 3:00 minutes

Cash out: 3×10 GHD Sit ups

Basic

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – Banded Good Mornings x 12 reps @ 20X1

Minute 2 – Tempo Goblet Squats x 6 reps @ 32X1

Minute 3 – Kettlebell Swings x 12-15 reps

Minute 4 – Prone Plank Hold x 45 seconds

For time:

Row 500 Meters

When the clock reaches 4 minutes…

For time:

30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)

Performance

Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean + Clean

Goal is to use the same or more weight than was used last time.

For time:

Row 500 Meters

When the clock reaches 4 minutes…

For time:

30 Dumbbell Man-Makers

Note two separate times – e.g., 1:34/4:20 (65 lb DBs)