Amrap 12 minutes of:
1 Power Clean, 205/145
3 Pull-ups, strict
6 Hand-release Push-ups
9 Wallball Shots, 20/14
3 Rounds for time of:
55 Double-unders
35 Sit-ups
15 Dumbbell Push Press, 50's/35's
4 Rounds for time of:
100m Dumbbell Farmer's Carry
7 Ring Muscle-ups
*Rest 5 minutes between workouts
Dumbbell Version…
Amrap 12 minutes of:
3 Dumbbell Power Cleans, 50's/35's
3 Pull-ups, strict
6 Hand-release Push-ups
9 Jumping Air Squats
3 Rounds for time of:
55 Double-unders
35 Sit-ups
15 Dumbbell Push Press, 50's/35's
4 Rounds for time of:
100m Dumbbell Farmer's Carry
7 Ring Muscle-ups
*Rest 5 minutes between workouts
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