Warm up:- Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 push ups against upper thigh high bar balanced on right foot, 10 bench dips against same bar balanced on right foot, 10 blue band assisted chin ups using only right foot to push with.

12-9-6 reps of

Push ups (balancing on right foot)- 12 against mid thigh bar, 9 against lower thigh bar & 6 against upper knee high
Bench Dips (balancing on right foot)- 12 against mid thigh bar, 9 against lower thigh bar & 6 against upper knee high
Chin ups - blue band assisted - as best as I could

Done in 7.37mins

A better metcon effect for me this one form the last few I've done. Felt good

Cash out:- 45 deg decline situps (ghd'ish) x 6
Weighted abmat back extenstions @ 2.5kg plate held to chest x 6