| RX 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 | SKILL WORK Post-workout: Accumulate: 40 GHD hip extensions 30 GHD back extensions 20 GHD hip and back extensions |
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