12 Min AMRAP

12 Min AMRAP

Back Squat
5 x 5

12 Min AMRAP...
12 DB Push Press (50/30)
40 M Farmers Carry (4 lengths of pull up rig)
3 Muscle  Ups or 9 Pull Ups and 9 Dips.


Hollow Rock Holds, 3 x :30

Childs  Pose, Scorpion

5 x 400m with 2 min rest

2 Cleans + 1 Jerk
5 @ 80%

Hi Hang Sntach + Snatch
5 @ 75%

Clean Deadlift
3 x 3 @ 110%

4 x 200 M Sprint
Sprint followed by 200M recovery jog.

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