5 Sets of:

3 Front Squats
45sec Plank

*Rest 1min between sets

AMRAP for 7′:

50 Double-Unders
12 Db Snatches (22,5/15 kg)
7 Chest to Bar Pull-ups

-Rest 3′-

AMRAP for 7′:
50 Double-Unders
10 Overhead Squats (50/30 Kg)
2 Rope Climbs