Cash in: 2×400 on 3:00 minutes
Cash out: 3×10 GHD Sit ups
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Basic
Every minute, on the minute, for 15 minutes:
Minute 1 โ 40 seconds of Jump Rope Technique Work
Minute 2 โ 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 โ 3-4 Wall Climbs
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Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.
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Performance
Every minute, on the minute, for 15 minutes:
Minute 1 โ 40 Double-Unders
Minute 2 โ 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 โ 3-4 Wall Climbs
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Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.