Part A - Establish a 7 rep max Front Squat. 

When trying to establish a maximum load you should always go to failure. Be ambitious, get some weight on that bar and don't be afraid to fail! 

Part B - complete for quality not for time 

30 - 20 - 10  

  • GHD sit ups  
  • Strict Ring dips  

just because it says 'not for time' doesn't mean it can't be fast, just make sure you put form/quality of movement before speed. It's not important to do this quick, it's important to do this well! 

have a watch of these demo videos.