Strength:
3×10 ghd sit-ups 3-0-3 tempo
Conditioning:
Rx
30-20-10 reps for time of:
chest 2 bar pull-ups
handstand push-up
box jumps, 24/20
Intermediate
20-15-10 reps for time of:
pull-ups
push-ups
box jumps
Beginner
15-10-5
pull-ups
push-ups
box jumps
Post times to whiteboard.