AMRAP 12:
3 Double Dumbbell Front Squats
3 Chest To Bar Pull-ups / Pull-ups
3 Box Jump Overs
6 Double Dumbbell Front Squats
6 Chest To Bar Pull-ups / Pull-ups
6 Box Jump Overs
9 Double Dumbbell Front Squats
9 Chest To Bar Pull-ups / Pull-ups
9 Box Jump Overs
...
[Continue To Add 3 Reps Each Round]

[Kilos = 22.5/15]

*Score = Rounds + Reps

WARM UP

2 Rounds. . .
10 Lateral Steps (each side)
5 Pausing Squats (0:03 at the bottom)
10 Push Up Down Dog
0:30 Hip Bridges

MOBILITY
(All Stretched on One Side)
0:20 Static Spiderman
0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)
0:20 Half Kneeling Hamstring Stretch
0:20 Half Kneeling Adductor Stretch
0:20 Pigeon Pose

0:30 Rig/Rack Assisted Squat Hold

SPECIFIC WARM UP [30:00 - 37:00]
10 Double Dumbbell Deadlifts
10 Scap pull ups
10 Box Step Overs

5 Double Dumbbell Power Cleans
5 Kip Swings
5 Box Jump Up Step Down

3 Double Dumbbell Front Squats
3 Pull Ups / c2b
3 Box Jump Overs