Warm up

For time:
5 rope climbs, 15-ft. rope
75 thrusters
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats
75 sit-ups
5 rope climbs, 15-ft. rope

Men use 35kg. barbell
Women use 25kg. barbell

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Scaling this WOD:

If you are unable to climb a rope, use the lay-to-stand technique. Select a load that allows for 25 consecutive reps for the thrusters and 15 for the overhead squats. If you are unable to complete 10 unbroken strict dips, reduce the total number.

Advanced..

Hand stand walk, hollows/core.