Back Squats, 7×7, Every 2 min, 60-70%
WOD: 22 Min Cap
5 Shoulder to Overhead (135/95)
7 Kip Swings (this means T2B AS WELL AS Knee Tucks)
The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing
then 1 Min on Rower or Bike for max cals in that minute
Workout Stops once you accumulate 150/120 Cals or either piece of equipment.