For time:
10 GHD Sit-ups
10 Hip & Back Extensions
30kg Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
30kg Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
30kg Thrusters, 10 reps
20 Pull-ups