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

Basics:
Four sets of:
Front Squat x 6-8 reps @ 2111
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

Performance
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

Then:
Tabata: Sit ups
Tabata: Russian twists (KB)