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