- 50 Air Squats
- Max. Rep Pull-Ups
- 50 Lunge Steps (L=1, R=2)
- Max. Rep Ring Dips
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.