15 x 30 seconds on 30 seconds off (3 rounds) alt between:
1) kb gorilla rows
2) double overhead kb hold
3) double kb front rack hold (knuckles touching)
4) bandy tricep extensions
5) glute marches
B) For time:
20 thrusters (115/75lb)
200 double unders
20 thrusters (115/75lb)
Scaled version:
20 thrusters
200 single unders
60 lateral hops over barbell (modify to lateral db hops)
20 thrusters
*10 minute time cap