3 sets of super setted

10 x underhand strict pullups

10 x strict dips

if can make 10 then max effort

in pairs complete

triple G chipper

For time:

100 pull-ups

80 v sit ups

60 one-legged squats, alternating

40-cal. row

20 dumbbell push presses

M 20kg dumbbell

F 15kg. dumbbell