RX
For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups
SCORE: TOTAL TIME

INTERMEDIATE
For time:
15/21-cal. row
20 GHD sit-ups
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups
SCORE: TOTAL TIME

BEGINNER
For time:
9/12-cal. row
20 sit-ups
5 ring rows
9/12-cal. row
20 hanging knee raises
5 ring rows
9/12-cal. row
20 air squats
5 ring rows
9/12-cal. row
20 walking lunges
5 ring rows
SCORE: TOTAL TIME

SKILL WORK
Rest, stretch, recover