Front Squat 3-3-3-3-3 (80-90%, compare to 9/22)
For Time: 10 tuck-ups, 10 V-ups, 10 arms to legs, 10 legs to arms—that is considered one round you must finish the round within 1 minute (or other appropriately scaled time limit) or it doesn’t count, must do three counting rounds—max number of attempts=6; rest as needed between rounds
Tuck-Up Video: http://www.youtube.com/watch?v=U9mCaLxyJpc&feature=related
V-Up Video:http://www.youtube.com/watch?v=zMFHs-s3jbI (except he’s going really slow and it should be faster)
Arms to Legs: http://www.youtube.com/watch?v=5W7BzZwjkDE (arms overhead like in the beginning part of the video)
Legs to Arms: Essentially the opposite of arms to legs–so laying on your back you bring your feet up all the way over your head until they are touching the floor behind your head, trying to keep your legs straight and going as fast as possible.