4 Rounds:

1 minute support on rings ORĀ 2 minute handstand hold.

For each set used to achieve the hold time perform:

  • 2 x Dumbbell Hang Squat Clean (30lbs./45lbs.)
  • 5 x Burpees

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.