For time:
30 Thrusters, 95/65 lbs
20 GHD Sit-ups
Run, 400 m
20 Thrusters, 115/80 lbs
30 GHD Sit-ups
Run, 400 m
10 Thrusters, 135/95 lbs
40 GHD Sit-ups
Run, 400 m

Team Wod: In teams of 3, complete thrusters and ghd situps as a team somehow, then everyone goes on a run when the team completes the thrusters and ghd situps. When the first teammate gets back they may begin the Ghd situps or thrusters. Triple the rep scheme above for the team numbers.
Competition 75/45, same number of thrusters, 45 Ghd situps 1st rd, 60 Ghd stiups second round, 75 Ghd Situps 3rd round.
Performance: Thruster weight 45/30 same reps as rx. same reps as ghd but do abmat situps.
Fitness: Dumbbell thrusters 15#/10# each hand, same reps as Rx. Instead of ghd situps, as a team complete 30 abmat situps, 45 abmat situps, 60 abmat sit-ups.