Strength / Skill
A1) Strict pull-ups 4×10
A2) GHD sit-ups 4×15
Superset the pull-ups and the sit-ups. Scale the pull-ups reps down if you need to, but they should all be strict. Scale to banded strict-pull-ups or ring rows.
Metcon
For time:
1000m row / 1.2 mile bike
3 rope climbs
60 DB snatch (50/35)
2 rope climbs
30 Box jumps (24/20)
1 rope climb
Scaling Options:
Seated rope climb (to standing, use ropes in back)
DB snatch does not have to alternate, use either arm as needed.