Hand Stand Pushup 3 x 8
Pull ups w/ 3sec static hold at top for each rep 3×7

Squat: 5 x 10
Chinnies: 4 x 20

As many rounds as possible in 9 minutes*:
7 Tire Jumps
7 Plate Thrusters (25kg for men; 15kg for women)….minus one round for throwing / dropping the plate on the ground
*At minute 4, athletes complete their round and then must do 15 Super Burpees with a deload before beginning another round
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