Three rounds of:

One 90-seconds set of:

Row 12/9 calories

12 jump squat

Rest one minute

One 90-seconds set of:

15 back extension

12 oh lunges w. Empty bar

Rest one minute

Workout 20.1

10 rounds for time of:

8 ground-to-overhead

10 bar-facing burpees

♀30 kg, ♂ 43 kg