“6 min time cap

For time:
21 Overhead Squats or goblet squats, pick load
15 Toes-to-bars or Hanging Knee raises
15 Overhead Squats or goblet squats, pick load
12 Toes-to-barsn or Hanging Knee raises
9 Overhead Squats or goblet squats 
9 Toes-to-bar or Hanging knee raises

then

“For time:
21 Up-Downs
Sit Ups
15 Up-Downs
15 Sit Ups
9 Up-Downs
9 Sit Ups

Time cap: 6 mins


then 

3 rounds for quality of:
10-20 Fit Ball Hamstring Curls
30-60 sec Reverse Plank Marches or Hold
“




“