AMRAP in 7 minutes:

(With empty bar/light weight)

5 front squat

5 back squat

5 overhead squat

20 mountain climber

Rest three minutes

AMRAP in 9 minutes:

9 deadlift (60/40)

6 clean

3 push-jerk

Rest three minutes

AMRAP in 9 minutes:

15 push-up

12 medball sit-up (12/9)