Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
4 rounds for time of:
15 box jumps
Run 400 meters
Men: 36-in. box
Women: 30-in. box