3 rounds for max reps of:
-1 minute of GHD sit-ups
-1 minute of walking lunges
-1 minute of bar muscle-ups
Scaling: Choose a muscle-up modification that will allow you to complete at least 5 reps in the interval. Scale bar muscle ups to assisted/jumping/banded > 2 pull ups + 2 push ups Jumping bar muscle up https://www.youtube.com/watch?v=Hc7Oqu7Ke48 If using jumping muscle up scale height to allow arch hollow simulation and full extension at the bottom https://youtu.be/C-XjAS_1SGg?t=220
Scale GHD sit ups to hollow rocks with the best form you can manage.