Start off today with 8 box jumps on the minute for 10 minutes. Men use a 30 inch box, women use a 20 inch box. Scale as needed.
Rest 5-10 minutes and then perform the following on the minutes for 16 minutes:
Odd minutes: run 200m
Even minutes: 12 sumo deadlift high pull @95/65
Post results to comments!! Good luck!!