A.
Warm up:

• Run/Bike/Run: 3min.

• 2-3rds:
  6-10 One leg V-sit up
  6-10 Ring row
  6-10 Box steps

• Mobility...

• 2 rds:
  6-8 GHD sit ups
  6-8 Rope climb
  6-8 Pistol squat

B.
For time:
60 GHD sit up
6 Rope climb
60 Alternating Single leg squat
50 GHD sit up
5 Rope climb
50 Alt. Single leg squat
40 GHD sit up
4 Rope climb
40 Alt. Single leg squat
30 GHD sit up
3 Rope climb
30 Alt. Single leg squat

(Time cap: 20min.)

• Ohjeistus:
• Köysikiipeilyssä, startti polviltaan.

Scaled version:

60 Sit up
6 Rope climp (tarv. jalat maassa)
60 Air squat
50 Sit up
5 Rope climp
50 Air squat
40 Sit up
4 Rope climp
40 Air squat
30 Sit up
3 Rope climp
30 Air squat

Time cap 20min.