Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 pull ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 35lb. dumbbells
Women use 20lb. dumbbells