Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups (Scaled: Ab-Mat Sit ups)
5 Muscle-ups (Scaled: Dips)

Tips: Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the muscle-up modifications.