A) Every 3 minutes for 5 rounds:
4 overhead squats from the rack
Superset with 12 gorilla rows
B) 4-5 rounds for quality:
8-15 kipping toes to bar
50-60 double unders or 30-40 seconds of practice
20-30 wall facing handstand shoulder taps Rx+ : freestanding
15 heavy russian kb swings (70/53lb)
Rest as needed after each round
*20 minute time cap
