Cash out: 3×6 strict Toes to bar 30×1

Basics: 

Three sets of:

• Romanian Deadlift x 6-8 reps @ 3011
• Rest 60 seconds
• Dumbbell or Barbell Push Press x 8-10 reps
• Rest 60 seconds
• Plank from Elbows x 60 seconds

For max calories:

• 3 Minutes of Assault Bike (or Concept 2 Rowing)or running
• Rest until the running clock reaches 4:00, and then…

For max reps:

• 2 Minutes of Dumbbell Thrusters
• Rest until the running clock reaches 8:00, and then…

For max calories:

• 3 Minutes of Concept 2 Rowing (or Assault Bike) or running

Performance

Every 2 minutes, for 20 minutes (10 sets):

• Halting Clean Deadlift + Hang Clean + Jerk
• Build over the course of the ten sets to today’s heavy.

For max calories:

same as above