WOD
[A] 3 rounds for time of: 
55 Double Unders
45 Air Squats
35 Sit-ups
25 Burpees

Advanced athletes can opt for GHD Sit-ups if you have been doing them regularly. 

[COMPETITION TRAINING]
[B] Complete as many rounds as possible in 10 minutes of:
Double Kettlebell Front Rack Walk, 20m
Handstand Walk, 10m

Men use 2 x 32kg Kettlebells. Women use 2 x 24kg Kettlebells. 
Make sure that the Kettlebells are held in a genuine front rack, with the elbows tucked down and in front of the body and the knuckles under your chin. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift