Every 3 minutes for 12 minutes (4 rounds) do
Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:
Then 5 rounds of 15/30 L-Sits.
Results: Ladders took exactly 8 minutes as I was hoping.
3-3-3-3-3-3 @ 50Kg
As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.
Keeping both at 10 will keep the overall time in a more reasonable range.
For time complete one round of the following:
Rest 60 seconds
Rest 60 seconds