4 sets of :
15 ghd sit ups / v-ups
5 bar muscle ups or 10 c2b pull ups or pull ups
10 thrusters with 10-15/17.5-22,5kg dumbbells
rest 2 min bwn rounds
go these intervals with 80% effort, not all out. Good target time per round 1:45-2:15 depending much your
ability to do pull ups . to go all out on this would time be something around 1 min 10 sec so on purpose
we are that target time lower to slow pace down a bit.
Score is total time of all 4 sets