Cash in: 2×400 on 3:00 minutes
Cash out: 3×10 GHD Sit ups

Basic & Performance
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6­8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.

Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push­Ups/L­Seated DB Press
10 Strict Pull­Ups
20 Russian Kettlebell Swings