Part 1
AMRAP 12 mins:
30/25 Bike Calories
20 Alternating Goblet Lunges, 53/35 lbs
10 Strict Pull-ups

Directly into…

Part 2
AMRAP 12 mins:
30/25 Row Calories
20 Box Jumps, 24/20 in
10 Strict Handstand Push-ups

Directly into…

Part 3
AMRAP 12 mins:
30/25 Ski Erg Calories
20 Medicine Ball Cleans, 20/10 lbs
10 Bar Muscle-ups

Goal: 3+ rounds each AMRAP

Post Work
For quality:
3x 5 WY Negatives, pick load
3x 10 Lateral Raises, pick load
3x 8 L/8 R Single Arm Dumbbell Pull Overs, pick load