For Time
15 burpee box jump overs @50/60cm
25/20 calories of ab
30 c2b pull ups / pull ups
25/20 calories of ab
30 toes to bars
25/20 calories of ab
15 burpee box jump overs @50/60cm

target time 12-15 minutes , cap 18 min.
on burpees steady pace, stepping down and turning around same time.
ab should be done mod/fast pace = 250/350 watts + is good goal
c2b / toes to bar done in 3-6 sets with small break bwns.