Warm Up:
3 sets:
:20 on/ :10 off
Jumping jacks
Plank-ups
Ring rows
Specific Warm-Up:
1 set:
6 sit-ups
5 toes-to-bars
4 GHD sit-ups
3 kipping pull-ups
2 strict pull-ups
1 bar muscle-up
WOD:
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Intermediate:
For time:
60 sit-ups
40 toes-to-bars
20 GHD sit-ups
20 pull-ups
10 strict pull-ups
5 bar muscle-ups
Beginner:
For time:
40 sit-ups
30 hanging knee raises
20 V-ups
20 jumping pull-ups
10 ring rows
5 burpee pull-ups
Movement scaling options:
Sit-Ups: Feet-anchored sit-ups, shoulder taps
TTB: Knees-to-chest, strict leg raises, lying leg raises
GHD SIt Ups: Weighted sit-ups, V-ups
Pull-Ups: Ring rows, jumping C2B pull-ups
Strict Pull-Ups: Foot-assisted strict pull-ups, horizontal ring rows
Bar Muscle Ups: C2B pull-ups, kipping pull-ups, banded strict pull-ups
Alternate Workout:
For time:
60 sit-ups
50 lying leg raises
40 weighted sit-ups (14/20 lb)
30 DB bent-over rows
20 alternating DB renegade rows/side
10 DB burpee clean and jerks
Post-Workout Skill Work:
Accumulate:
40 GHD hip extensions
30 GHD back extensions
20 GHD hip and back extensions