You can patrician this however you like but you need to complete
16 rope climbs
150 ab moves- 20 ttb, 20 kte, 20 wb sit ups, 20 bk ext, 20 ghd sit ups, 20 wb sit ups- rest is up to you
50 kettle bell
50 bj or 4 min wall sit
50 wall ball
2000m row or run