12 min amrap

30-20-10 reps of

Box jump overs
Alt. V-ups
HR pushups
Kb swings (16/24)

3 min rest

12 min EMOM

1) 15/10 calories of row/bike/ski/echo
2) 12 db snatch (15/22,5)
3) 30-50 du's

3 min rest

12 min amrap

5 pullups
10 ring dips
15 Wall balls
20 situps