Start today with DE box squat. Perform 3 reps on the minute for 12 minutes. Load the bar with 55% of your one rep max and chains or bands.
Rest 5-10 minutes then perform as many rounds as possible in 15 minutes of:
3 muscle ups
5 burpee box jumps
7 overhead press 115/65
Run 400 m
Post loads and results to comments! Good luck!!!