Part 1
Complete as many rounds as possible in 15 mins of:
20/16 Row Calories
16 Front Rack Box Step-ups, 75/55 lbs
12 Push-ups

Directly into part 2…

Part 2
Complete as many rounds as possible in 15 mins of:
20/16 Bike Erg Calories
16 Box Jumps, 24/20 in
12 Pull-ups

Back to some longer duration work with 2 back to back 15 min AMRAP’s. Key is sustained effort here for the entire workout. Loading on the front rack step up should be light enough that you can get all 16 reps unbroken when you are fresh. Don’t stress on the box height but try to get one that has your hip crease just below the knee. Box jumps will be a place to work on keeping that pace consistent and the pull up and push up are movements that you should be thinking of breaking up to keep moving if needed.

Post Work
2xs:
8 Cat Cow
8ea Lying Thoracic Rotation
:30sec per side Pigeon Stretch