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.