3x15 backsquats @bodyweight - rest exactly 2 minutes between sets
scale to either 3/4 body-weight or 1/2 body-weight
Every four minutes for four rounds. Rest/transition whatever time is left of the four minutes.
Round 1 = 50/40 calorie row
Round 2 = 50 wall-balls
Round 3 = 50/40 calorie row
Round 4 = 50 wall-balls