Warm-up:
10 mins at your own pace
Run 1 min in place
10 Lunge to Squat
10 inchwork to pushups
30 jumping jacks

Workout:
On the 4:00x 5 rounds
15 Wallballs
10 Back Squats
5 barbell facing burpees

*if you finish before 4 mins you rest with the remaining time
*20 min total workout

Equipment version:
WB 20/14/10lb
Back Squat Barbell 95/65/45lbs

Minimal Equipment: Use a DB or KB in sub of Barbell Back Squats

No Equipment: Use an ODD OBJECT for both WB and Back Squats

CASH-OUT: Handstand hold practice for 5 mins