Start off today with Max effort squat. Perform 3×8 reps working up to the heaviest weight possible with excellent technique.
Rest 5-10 minutes and the perform 3 rounds for time off the following:
40 jump rope singles
20 sit ups
10 slam balls (sub 30/15# dumbbell ground to overhead if necessary)
5 burpee box jumps to a 30/24 inch box
Good luck!! Post results to comments!!