Every 90s for 20 Minutes perform 3 front squats. Increase weight each set

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30

Then….

30 Muscle ups for time

Or 50 Burpee Pullups for time

Or 75 Ring Rows and 75 Pushups