Conditioning:
Rx
50 ghd sit-ups
then,
3 rounds of:
20 kb swings, 53/35
40 sumo deadlift high pulls
60 double unders
Intermediate
30 ghd sit-ups
then,
3 rounds of:
12 kb swings
24 sdhp
36 double unders or 75 singles
Beginner
12 ghd sit-ups or 25 sit-ups
then,
3 rounds of:
8 kb swings
12 sdhp
36 singles
Mutant
50 ghd sit-ups
then,
3 rounds of:
20 kb swings, 70/53
40 sumo deadlift high pulls
80 double unders
Post times to the whiteboard.