3 rounds NOT for time but in 15 minutes of of :
12 OH barbell lunges 75/55
6-8 single arm KB rows 70/53
+
1000m row
50 wall balls 20/14
20 Muscle Ups (sub CTB pull ups or strict pull ups)
Bonus work:
Tabata sit ups: 20 seconds of sit ups and 10 seconds of rest x 8
