On The 3:00 x 10 Rounds:

500m Row

Odd Rounds: Hanstand Push Ups
Even Rounds: GHD Sit Ups

Row: Completed Under 2:15

HSPU/GHDSU : Athletes should have at least :40s to chip away at reps. These are not max sets.

Have a goal number of reps you'd like to hit for each bodyweight movement.

Score: 10 sets of reps