Part 1a & 1b Pull & Push Ladders:
BW Ninja Cycle Ladder: 21 total min
*All sets are UNBROKEN. Choose regression that allows for closest unbroken counterpart (ideally no jumping variations):

CTB/Pullup Cycle Ladder (15s x 12 rounds = 3 min) (>Pullups>R. Rows… jumping pullups+3-5s controlled negative =1/2 pt…if can no longer perform any reps maintain dead hang until the end. Every round you maintain =1/2 pt.
*Every 15s-perform 1-5 reps (If need to strip reps NO PROBLEM. BUT, goal is to first get all reps on time. Then, next time add a rep if you can. Example: 3 to 4 and 5-6).
*Score is total reps (12 rounds x12, x5 =60)

Rest 1 min, then:

Ring Dip Cycle Ladder (*15s x 12 rounds = 3 min) (>Pushups)
Every 15s-perform 3-5 reps (If need to strip reps NO PROBLEM. BUT, goal is to first get all reps on time. Then, next time add a rep if you can. Example: 3 to 4 and 5-6). Also, regressions w/ jumping dips+3-5s controlled negative =1/2 pt…if can no longer perform any reps maintain lockout. Every round you maintain =1/2 pt.
Score is total reps (12 rounds x3=36, x5 =60)

Rest 1 min, then:

Pullup Cycle Ladder (*30s x 12 rounds = 6 min) (>if did pullups in part 1 ring rows here)
Every 30s-perform ~5-8 reps (If need to strip reps NO PROBLEM. BUT, goal is to first get all reps on time. Then, next time add a rep if you can. Example: 3 to 4 and 5-6).
Score is total reps (12 rounds x5=60, x8 =96)

Rest 1 min, then:

Pushup Cycle Ladder (*30s x 12 rounds = 6 min) (If pushups for ring dips above pushups from knees)
Every 30s-perform ~5-8 reps (If need to strip reps NO PROBLEM. BUT, goal is to first get all reps on time. Then, next time add a rep if you can. Example: 3 to 4 and 5-6).
Score is total reps (12 rounds x5=60, x8 =96)

BW Ninja Part 2:
100 BW Squats FBT
*BUT: 90 seconds of work then 30 seconds low plank.
Continue sequence until 100 BW Squats complete.

Then, right into:

BW Ninja Part 3:
100 Sit-ups
“*BUT: 90 seconds of work then 30 seconds low plank.
Continue sequence until 100 Sit-ups complete.”