GYMNASTICS
Tabata handstands
STRENGTH
Barbell front rack lunge 5 x 6 rep
WOD
Clean & Jerk
1 every 20 seconds
12 minutes
You can do all of these with power, squat or a combination of both. Doing squat cleans will give you more of a workout
If you do 70-80% of your max the 12 minutes will be tough and your lungs will definitely get working. If you want to focus more on technique, use about 50-70% of your max.
If you go for the technique option, you can take 2-3 minutes rest after the 12 minutes, then build to a max lift, resting 1 to 2 minutes between lifts.
