AMRAC in 10 min with 7-12:
DB Box Step-up (7-12/leg)
NTE 3 Rounds.
Hang clean + Front Squat x 3. Rest 2 min x 5 (If you squat clean then complete 2 additional FSs)
Complete 4 sets of:
At the top of every 3 minutes:
AMRAP H/R Push-ups in 1 minute
16 Lateral High Box Step-overs
8 C2B Pull-ups or Tough Ring Rows
Rest the time remaining in the 3 minutes.
Post best HC+FSx3/total push-ups.