On the 12 mins x 2
50 GHD sit-ups
40 OHS 95/65
30 Burpees
20 HSPU
10 RMU
On the 12 mins x 2
50 GHD sit-ups
40 OHS 95/65
30 Burpees
20 HSPU
10 RMU
On the 7 minutes x 6
10 shuttle runs (1 run = 80 feet)
20 WBs
10 shuttle runs
80 feet of burpee broad jumps
*score is slowest round