Part A: Three Sets not for time:
10 Tap Swings
10 GHD Situps
20s L Sit Hold - rings or parallettes
Part B: On a running clock: Every 5 mins. for 5 Sets:
8 Power Cleans (135/95) 2Rx (185/135)
16 Pullups 2Rx (C2B)
Make note of each time on the clock when you finish. Score is the fastest round.
Flexibility: Lats/Ant. Hips.