Cash out…3×12 floor wipers

Basics:

• Four sets of:
• Front Squat x 6-8 reps @ 30X1
• Rest 60 seconds
• Strict Pull-Ups x Max Unbroken Reps @ 21X0
• Rest 60 seconds
• Trap 3 Raise x 8-10 reps each arm @ 2110
• Rest 60 seconds
• Plank from Elbows x 45-60 seconds
• Rest 60 seconds

In teams of three, with only one person per station, complete 4 sets each of:

• Row 250 Meters/run 200
• 10 Burpee Box Step-Overs
• 10 Thrusters

Performance

Every 3 minutes, for 15 minutes (5 sets):

Front Squat

• *Set 1 – 3 reps @ 65%
• *Set 2 – 2 reps @ 75%
• *Set 3 – 1 rep @ 80%
• *Set 4 – 1 rep @ 85%
• *Set 5 – 1 rep @ 90%

Three sets of:

• Front Squat x 2-3 reps @ 85-90%
• Rest 20 seconds
• Pull-Ups x Max Unbroken Reps
• Rest 3 minutes

In teams of three, with only one person per station, complete 4 sets each of:

• Row 250 Meters/run 200
• 10 Burpee Box Jump-Overs (24″/20″)
• 10 Thrusters (75/55 lbs)