Warm up/400m Run

then

3 rounds for quality

10 wall balls

10 wall ball cleans

10 ab mat sit-ups

Japan Championship Work Out #3

For time:

2 Rounds

15 Pull up

10 Deadlift (84/56kg)185/125 lb

10 Handstand pushup

then

2 Rounds

10 Chest to bar pullup

10 Deadlift (102/70kg) 225/155 lb

10 Handstand pushup

then 

(Tiebreak Time)

2 Rounds

5 Bar Muscle up

10 Deadlift (125/88kg) 275/195 lb

10 Handstand pushup

Time cap: 18 minutes