Metcon
Every min for 32 minutes (8 rounds)
min 1 - Hang power cleans with 2 dumbbells x 6-8 reps @15/22.5kg's
min 2 - RIng Dips x 4-8 reps (use band for help)
min 3 - GHD sit ups / V-ups x 8-12 reps
min 4 -Bar Muscle Ups / Banded Bar Muscle Ups x 2-4 reps