Start off today with DE ring dips. Perform 4 reps on the minute for 12 minutes.
Rest 5-10 minutes then perform 10 rounds each for time of the following:
4 dumbbell thrusters @ 40/20
6 dead lifts @ 185/95
50 m waiters carry @45/25
Rest 1 full minute between rounds.
Post results and times to comments!! Good luck!!!