Choose your own weight for the dumbbell thrusters.
Don’t focus so much for time, the goal is to complete each round in as few sets as possible.
Post time and type of pull-ups performed in comments.
This is an advanced gymnastic version of “Fran”. Do not get caught up with forcing work being done by shortening or scaling the movements because you feel you’re going “slow”. This is a strength workout, not a workout to get done as fast as possible. Stick with being as RX and strict with the movements, and push yourself to go as unbroken as you can. Watch the video to get an idea on the intensity of the workout.