20 Minute AMRAP:

Run 200m
15 GHD Sit-ups
15 Pull-ups
15 Dumbbell Squat Cleans (20/15 kg)

WARM UP:

Samson Stretch
Spider-man Stretch
Calf Stretch

3 Rounds of:
10 x Push-up
10 x Kipping Swings
5 x Dumbbell Deadlift
5 x Dumbbell Power Clean
5 x Dumbbell Front Squat
5 x Dumbbell Thruster

SCALING:
Do regular sit-ups if you are not familiar with GHD Sit-ups
Reduce the number of pull-ups or use a band
Reduce weight of Dumbbells or do lunges if you cannot squat