Workout 2 for 1/2/12

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." 
-Muhammad Ali


Warm up
Rollout a lower body part in need 4 mins
Distract lat 2 mins
pull up 2*10
20 dips
20 push ups
20 oh squats
super plank

Part 1
Tabata:
Deadlift (Men 135/ladies 95)
Hang cleans

Part 2
12 min AMRAP
3 thrusters
3 KB swings
3 thrusters
6 KB swings
3 thrusters
9 KB swings.......
AS high as you can go