Every 5 mins for 15 mins do:
8 Front Squats, 135/95 lbs
16 Box Jumps, 24/20 in
24/20 Bike Calories
16 Burpees
8 Push Press, 135/95 lbs
Goal: sustained effort throughout and finish each round in a similar time

Immediately into…

Bike, Row, or Run at a recovery pace till the clock hits 25 min

Post Work 2x:
1 min Couch Stretch R/L
1 min Bent Knee Calf Stretch R/L