12.30

A1 bS @ 5 sec. lower and drive up x 5 reps x 5 sets, rest 45 seconds
A2 Prone BB rows x 10 x 5 sets, rest 45 sec.
A3 heavy farmers walk x 30 sec. x 5 sets, rest 45 seconds
+
for total weight and reps
1 minute amrap thrusters @ 135/95
1 minute amrap double unders
1 minute rest
x12 minutes

**thruster weight should be tough.. bring it down to 115/80 or 95/65 if you cannot get at least 5 reps @ 135/95 with solid form