| 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 |
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