With a running clock

@ 0:00
9-7-5 for time
SB cleans @ 70/45kg
Bar muscle-ups

@ 10:00
18-14-10 for time
SB squats @ 70/45kg
Handstand push-ups

@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull-ups

Time Cap 30

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the bar muscle-ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.

Movement options.
SB cleans → Lighter SB or D-ball 45/32kg
Bar muscle-up → Jumping bar muscle-up → Strict chest-to-bar pull-ups (9-7-5) → Strict pull-ups (9-7-5)

SB squats → Lighter SB or D-ball 45/32kg

Handstand push-up → Handstand push-up to ab-mat (reduced ROM)

GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up

Chest-to-bar pull-ups → Pull-ups