If you are a beginner, scale:
15 thrusters( pick an appropriate weight)
15 horizontal pull ups or band assisted
30 jumps on rope
12 thrusters( pick an appropriate weight)
12 horizontal pull ups or band assisted
30 jumps on rope
9 thrusters( pick an appropriate weight)
9 horizontal pull ups or band assisted
30 jumps on rope
If you are advanced:
21 thrusters(30kg/12kg)
21 pull ups
100 jumps on rope or 30 DU
15 thrusters(30kg/12kg)
15 pull ups
100 jumps on rope or 30 DU
9 thrusters(30kg/12kg)
9 pull ups
100 jumps on rope or 30 DU