1 set:
:30 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating lunges

1 set:
:30 row (moderate pace)
10 GHD sit-ups to parallel
10 knees-to-armpits
20 alternating single-leg squats to a box

1 set:
:30 row (workout pace)
10 GHD sit-ups
10 toes-to-bars
20 alternating single-leg squats

Bar Mu progressions and Pistol Scaling set-up + Row warm up
2 sets:
1:00 max calorie row
– Rest :30

For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups

Intermediate:
For time:
15/21-cal. row
20 GHD sit-ups
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups

Beginner:
Situps, Knee raises, Lunges, ring rows