A) Every 3 minutes for 4 rounds:
6 overhead squats from the rack +8 db bent over rows/side in split stance
B) 5 rounds for quality:
10-15 kipping toes to bar
10-12 double db front rack walking lunges (50/35lb)
10 tempo ring rows (tempo 2020)
30 second handstand hold (Rx+ freestanding or walking)
Rest as needed after each round
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