Prep:
Joint Mobility

A. 3 Sets:

20-30 sec Hollow Hold or Bent Hollow Hold
20 alt Prone KB Drags
rest 90 sec

B. 4 Sets:

Every 90 sec alternating
8/leg SL Landmine RDL 3111
8/arm Half Kneeling SA Press @ 2111

Presses are heavy and RDLs are moderate loads. 4 sets of each movement will be done.

C. For Time:

50 Burpee Box Jump Overs 24/20

Every minute Including 0:00
15 Air Squats

Time Cap 12min

Scale Box Jump Height to try and finish under the cap