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3 Min to complete
10 Overhead Squats
10 Chest to bars
10 Thrusters
10 Toes to bar
rest the duration of the 3 min

3 Min to complete
12 Overhead Squats
12 chest to bars
12 Thrusters
12 Toes to Bar
rest the duration of the 3 min

3 Min to complete
14 Overhead Squats
14 Chest to bars
14 Thrusters
14 Toes to Bar
rest the duration of the 3 min

3 Min to complete
16 Overhead Squats
16 Chest to bars
16 Thrusters
16 Toes to Bar
rest the duration of the 3 min

3 Min to complete
18 Overhead Squats
18 Chest to bars
18 Thrusters
18 Toes to Bar

There is no rest between each 3 min other than the time left over in each 3 min.
If The rep scheme looks a bit daunting lower the reps by 2 for each movement. If you get through the round and you are close to the time cap, lower the reps of each movement by 2.

Alpha – 95/65, Gymnastics as written
Bravo – 75/55, Gymnastics as written
Charlie – 65/45, knees to Chest
Delta – Ring Rows, hanging knee tuck