A. Every 2 min for 16 min (4 rounds)
1st 45 sec wall sit + 10-15 x double kb squats
2nd 4 x tempo pull ups *
3 sec up
3 sec hold
3 sec down
(Idealy do 1 pull every 30 sec)

* scale down to negatives or 6 x ring rows with same tempo

B.10 min amrap
5 x lateral burpee over plate
10 x oh plate lunges
15 x kb swings