At the 12:00 mark:
Glute Activation Warm-Up x 30 seconds on the rack/30 seconds off the rack x 2 sets (no rest)
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 @ 75%
*Sets 3 @ 80%
*Set 4 @ 85%
*Set 5 @ 90%
*Set 6 @ 95%
B.
Four sets of:
DB Press x 4-6 reps (no tempo)
Rest 60 seconds
Side Hand Plank w/Hip Circles x 15 reps per side
Rest 60 seconds
C.
For time:
Row 1000 Meters
Ground to Overhead x 15 reps (185/125 lbs)
Muscle-Ups x 10 reps
*scale accordingly*
D.
Every minute, on the minute, for 10 minutes:
Supinated Grip Barbell Rows x 5 reps + Ab Wheel Roll Outs x 5 reps