Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups.
21-15-9 reps for time of:
push ups, air squats, sit ups. (i.e. 21 push ups, 21 air squats, 21 sit ups, 15 push ups, 15 air squats, 15 sit ups, 9 push ups, 9 air squats, 9 sit ups).
pull ups, push ups, air squats, sit ups.
pull ups, handstand push ups, air squats, sit ups.
Must be completed in 11 minutes.
5 standing broad jumps. (Max Effort)