WOD:
For time:
30 GHD sit-ups
30 Double-unders
30 Overhead squats @ 95/65
30 Pull-ups
*20 min cutoff
SCALES:
Gold
30 GHD sit-ups
30 Double-unders
30 Overhead squats @ 85/55
30 Pull-ups
Silver
30 ABMAT sit-ups
30 Double-unders or DU attempts
30 Overhead squats @ 75/45
30 Pull-ups (band assisted)
Bronze
30 ABMAT sit-ups
60 Single-unders
30 Overhead squats @ 65/35
30 Pull-ups (band assisted)
WARMUP:
5 min AMRAP:
10 Double-unders or DU attempts
8 Kipping Swings
5 Wall squats with hands overhead
SKILL WORK OR SQUAT CYCLE