Choose one of the following:
hspu
the Pull up Kipp
Ring Dip stabilisation
Thruster for load
Every :90 sec x 10
4 Heavy Thruster
start at 45/30 work up
score is heaviest weight
On every minute x 12 min
minute 1-3 : 5-10 Hspu
minute 4-6: 5-10 Pull ups
minute 7-9: 5-10 Hspu
minute 10-12: 5-10 Pull Ups
score is max reps completed