A. Chest to bar pull ups every (30s on 30 off) 7-10 pick number that will challenge yourself but ensuring you make contact with the bar. (use bands if needed)
B. You have 7 minutes to find a heavy thruster complex:
2 Thrusters + 1 S.T.O.H
On minute 8 you will being a 5 minute E.M.O.M of thrusters
8 thrusters (40/30)
C. 2 minute plank hold into 2 rounds: 30 sit ups 20 press ups 10 goblet squats (32/24).
Then 2 minute plank (after the 2 rounds)