How to Use the That Weird Looking Thing in the Corner:
GHD Sit Ups
Read more about the Glute-Ham Developer.
10 Pistol Squats
2 Handstand Holds
Cycle through a set of 10 GHD Sit Ups as you are doing these three rounds and it becomes available.
9 Deadlift (75% 1RM)
20 Ab Mat Sit Ups
Barbell Bettys - 7:30pm
Pull Up Skill Work
using whatever progression works for you
4 front/7 back squats (75% of front squat)
every 3 minutes