5 sets
15-18 GHD sit ups
2 legless rope climb (scale to normal climb)
6-8 deficit kipping hspu (men 20kg women 10kg plates)
rest 1:1

time target 2-3 min on each round.
legless or rope climb, rest 10-20 sec after first climb and hit for other climb)
goal is to get hspu unbroken most of the rounds.

Score is total time of all intervals. let us know how did it go!