Start off today with max effort sumo dead lift. Perform 7 sets of 1 rep.
Rest 5-10 minutes then with a running clock, perform the following:
Odd minutes: 4 dumbbell thrusters & 3 pull ups
Even minutes: 4 dumbbell snatch & 3 pull ups
Do the over for 16 minutes.
Post loads and results to comments! Good luck!!