Warm up:
2 x 10m spiderman crawl
10m toe touch
10m inch worm

Followed by

10 x pass thru
10 x helicopters
10 x clock work lunges
10 x leg reach
5 x toe touch press ups
10 x t – spine bridges

A. 12 min emom
1st 10 x towel pull ups 3 sec pause at the top
2nd 8 x split squats left 2 sec pause at the bottom
3rd 8 x split squats right 2 sec pause at the bottom

B. 5 rounds
Dumbbell “DT”
12 x single arm deadlifts
9 x single arm cleans
6 x single arm push jerk

Once thru with one arm followed by the other arm = 1 round. You’ll end up doing 5 rounds with left and 5 rounds with right arm.

Bring dumbbell or kettlebell.