Every 4 mins for 28 mins do:
Run, 400 m
5 Toes-to-bars
7 Hang Power Cleans, 155/105 lbs
9 Box Jump Overs, 24/20 in

Goal: Have about 1min of rest in each 4 min interval.

Post Work
2 min/side Couch Stretch
1 min/side Banded Hamstring Stretch
2 x 10 Eccentric Calf Raises
2 x 10 Reverse Nordic Curls