Warm up: 10 min

3 x 5 wall squats

2 x 8 goblet squats

3×5 Squat Jumps

3 x 5 Tuck Jumps

Then

20 rounds

24” box jump + broad jump+ jump over 18”box + broad jump

rest 4:00

then

10 Rounds

10x Accelerating Back Squat Bar + Chains + 5 Burpees

Then

10 x 10 Push ups/Plank Row