From OPT Blog, 32/45

Training:

7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

post total working time to comments
goal is high speed; try not to fraction

2:23, 2:46, 3:22, 4:35, 5:19, 4:56, 4:59 = total time of 28:20

Only squats broken 1st 2-3 sets, then every but pull-ups, then everything the last 2 sets.