Metcon
2 sets:
For time
25-30 ghd sit ups
25-30 burpee to target above . Target about 10cm above when standing with straight hands
25-30 toes to bars
rest 1:1 bwn sets

time target sub 5 min, cap 7 min on.
Unbroken set on ghd's is goal. Keep steady fast pace on burpees, i recommend using step up tactic. Then Toes to bars, start maybe a bit bigger set. try to finish 1 set under 5 min.
Score is total time of both sets.