5 Rounds of 4 minutes:
- 5 Burpee Box Overs
- 10 Front Squat (65lbs./95lbs.)
- 12/15 Calorie Row
1 minute support on rings OR 2 minute handstand hold.
For each set used to achieve the hold time perform:
For example if the athlete breaks the 1 minute ring support into four 15 seconds sets, she would then need to perform 8 squat cleans and 20 burpees.
The same hold must be used for all 4 rounds.