Hero Workout

“The CIA Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 61kg/42.5kg
7 Knees to elbows
7 Deadlift 112.5/75kg
7 Burpees
7 Kettlebell swings 32/24kg
7 Pull-ups

Optional Extras

L-sit 3x max hold
rest 90sec between efforts