For Time:
50 burpees
50 push ups
50 KB squats (right side front rack)
50 KB squats (left side front rack)
50 push ups
50 burpees

Rx weight 53/35 lb kb

I would guess the timeframe to be 15-20 minutes.

KB front rack: This is with the KB in one hand, fist tucked under the chin, elbow tight to the your side. It is absolutely NOT with the KB on your shoulder.

Scaling: Cut weight first. If that’s still not enough, first ask yourself why it isn’t enough….. Ok, it’s not enough if you believe it will take you more than 30 minutes to complete. If this is the case, cut reps to 30 each.

Great example of a KB front squat. Crease of the hip is below the top of the knee, feet are flat on the ground. Fist is tucked under his chin.