11-25-25

9 rounds

40 sec on/20 sec off each

Wall facing plate up downs

Dead hang

Seated overhead plate hold 45#

7 rounds

15 cal bike 

12 t2b

9 handstand push ups

1 min rest

Time: 14:57 without rest included (20:57 with it)

1:19

1:27

1:47

2:27

2:43

2:47

2:27

Bike all under 1min

T2b 12, 12, 12, 7-5 for rest

Hspu 9, 9, 9, 6-3 for 3 sets, 9 for last.