A. 3 sets of 10 STRICT toes to bar. No kipping. Place a box behind your heels to prevent kipping.
 
B. For time:
 
40 Push-ups
40 Sit-ups
4 Rope climbs
30 Push-ups
30 Sit-ups
3 Rope Climbs
20 Push-ups
20 Sit-ups
2 Rope climbs
10 Push-ups
10 Sit-ups
1 Rope climb