HPC+FS+P+BSQ+PP (45/35) - 1 Rep every 10 seconds for 5 mins = 30
Video Demo with Liquid Shano on the bar below
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WOD: Part A
10 Min Ladder
1-2-3-4-5-6-7-8 etc………..
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Hanging Knee Raises L1, Toes 2 Bar L2, C2B + T2B L3
-rest 10 Mins then
Part B
10 Min Ladder
1-2-3-4-5-6-7-8 etc………..
Thruster - 65/45 L1, 95/65 L2, 115/75 L3
Jumping Pull Ups L1, C2B L2, Bar MU L3