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100m Run, 20 Air Squats, 2 Banded Bent Over Rows.
3 Rounds of 5 Thrusters, 5 Pullups/Ring Rows, 100m Run. Build to WOD weight starting with empty barbell or light weight.
10 Pull ups
Rest 1 minute after each round
RX 115/85, L2 95/65, L1 75/45 (30 min Cap)
Anyway needed to get under 30 minutes. Less Rounds, Less Pullups, Lighter Thrusters or work for 30 minutes.
Try to move quickly through your rounds. 1 minute rest isn’t a lot but will allow a decent recovery. If you have done in the past know your previous score.