1 ¼ front squat, 4x3, 2:00 rest
B1. Ring dips, 3x8-10, :60 rest
B2. KB windmills, 3x4/arm, :60 rest
+
Cycle through the following every 3 minutes (whatever time is left in the 3 min use for rest) with the goal of pacing. Try to stay moving the full 15 min. Keep a steady HR with big diaphragmatic breaths as you transition.
150m row
10 front rack alternating lunges
12 KB swings
14 wall balls
For 5 rounds