Part A 

5 rounds not for time:  

  • 10 strict ring dips (scale by doing 5 super slow negative reps followed by 5 quick jumping reps) 
  •  15 GHD sit-ups  (shorten the number and range of motion based on previous experience. Trust me you don't won't to be waking up the next morning and not being able to get out of bed) 


Part B  

5 Round For Time:

  • 10 Burpees  
  • 15 Kettle Bell Swings (32/24)