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.