A. 4  sets:

A1. Box Walkouts w. 3s hold at top position (butt high/torso vertical) x 3-5 - Rest 60s

A2. BB Ab Roll Out x6 - Rest 60s

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Thrusters 35/25kg

20 Overhead Alternating Reverse Lunges

Want a bigger challenge? Use dumbbells or kettlebells instead.