Cash in…4x 200 30 sec rest…get faster every time

Basics:

Three sets of:

• Deadlift x 6-8 reps
• Rest 60 seconds
• Bottom’s Up Kettlebell Walk x 25 yards each arm
• Rest 60 seconds
• Double-Unders x 60 seconds
• Rest 60 seconds

In teams of two, alternate sets to complete four each of:

• 10 Calorie Row
• 20 Barbell or Dumbbell Thrusters
• 30 Kettlebell Swings

Performance:

Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean) Build over the course of the eight sets.

Complete as many rounds and reps as possible in 10 minutes of:

• 1 Power Clean (205/135 lbs)
• 1 Front Squat (205/135 lbs)
• 1 Shoulder to Overhead (205/135 lbs)
• 2 Power Cleans
• 2 Front Squats
• 2 Shoulder to Overhead
• 3 Power Cleans
• 3 Front Squats
• 3 Shoulder to Overhead
• …and so on.

Then:

Tabata: Sit ups

Tabata: Russian twists (KB)