Work on Double Unders, and kipping or butterfly pull-ups.
75 Cal Row Or 60 Cal Bike Buy-In
Then
12Min Amrap
6 Front Squats
9 Pull-Ups
12 Wallballs
15 Deadlift
Rx 155/105
Scaled 135/95
115/75
This will be a running clock. Once you are done with the row or bike you will rest til the top of the minute and begin your amrap.