21-15-9 reps for time of:
Front squats (Rx=185/125)
Med-ball GHD sit-ups (Rx=14/10)
(Scale=Med-ball AbMat Sit-ups or AbMat Sit-ups)
Scaling Tips: Select a load for the workout that allows you to complete the first set of 21 in 2 sets or less. If you have not completed 50 GHD sit-ups with full range of motion in a workout within the past month, modify the movement and/or the load. If you have never performed GHD sit-ups in a workout, do AbMat sit-ups. If you’re unable to complete 10 unbroken sit-up repetitions with the med ball, eliminate the load during the workout.