Every 4 mins for 20 mins do:
1 Rope Climb
10 Alternating Dumbbell Snatches, 50/35 lbs
15 Box Jumps, 24/20 in
Run, 200 m
Goal: Complete at 70% effort

Post Work
3 rounds for quality of:
15 Abmat Sit-ups
10 L/10 R Teapots, pick load
10 Alternating Bird Dogs