Every Minute on the Minute for 12 minutes
Alternate between:
Bench Press: 4 reps
Strict Pull-up: 4 reps (Weighted, L, Chest to Bar, etc)
+
5 Minute AMRAP:
600m Run
AMRAP Burpees
rest 3 minutes
5 Minute AMRAP:
200m run
10 Burpees
rest 3 minutes
5 minute AMRAP:
100m run
5 Burpees