Warmup

CORE

Tabata

Hanging FLUTTER kicks

Vtucks

STRENGTH

15 min EMOM

MIN 0 7 back squats

Min 1   5  high box jumps 

Min 2   3 front squats

START AT 65% FRONT SQUAT

WOD

1:1

6 sets of

8 burpee box jump over 24/20

Run 200 m

FOR TOTAL TIME

use your own phone for rest calculating.
use clock for over all time.