40-30-20-10 reps for time of:
Box step-ups (24" box)
GHD sit-ups (swiss ball to parallel)

Men use 24-in. box. For the GHD, aim to complete each round within 3 sets. If at any time you are unable to complete a set of 10 unbroken reps, finish the remaining sit-ups using an AbMat.

14:16

Finished with overhead hold (45lb barbell) -- 1 minute on, 1 minute off for 5 rounds.