A: 15 minutes

Take this time to work on Overhead Squats

If proficient do 3 sets of 3 (at 85% 1RM)

 

B: For time

30 Overhead Squats (35/50kg)

30 Chest to Bar Pull ups

400m Run

20 Overhead Squats

20 Chest to Bar Pull ups

400m Run

10 Overhead Squats

10 Chest to Bar Pull ups

400m Run