4 rounds for time of:
50 Row (calories)s
40 GHD Sit-ups
WARNING!!! If you haven't been doing GHD situps then scale this wayyyy down. If you don't know then the most you are allowed to do per round is 7. If you do know what you should do, then do it, for some 20 will be pushing the envelope.
Competition: 40 abmat situps per round, band or ring rows ok.
Performance: 25 abmat situps per round, 20 pull-ups(band or ring rows).
Fitness: 15 abmat situps per round, 15 pull-ups (band or ring rows).