Every Minute On The Minute for 30 min perform:
5 Pull Ups
5 Thrusters 40/30kg
5 Over Bar Burpees
See if you can get through each round of exercises and reps within the 1 minute time frame allowed.
If the 1 minute timer beats you to complete a round, sit out the remainder of that minute.
Record the number of successful Rounds you have completed out of that 30 min time frame.
Eg.1. If you sat out 7 rounds your score is 23/30
Eg.2. If you sat out every second round your score would be 15/30
3 Pull Ups (Bands or Lying Pull-ups)
3 Thrusters 30/20kg
3 Over Bar Burpees