5 x 8
All sets as heavy as possible with no more than 2 minutes between sets.
The tempo is 2 counts down and 2 counts up or 2-0-2 for short.
2 round, 90 seconds per station, for reps:
Box Jumps, 30/24 in
Rotate immediately to the next station every 90 seconds, the clock does not stop or reset between stations.
3 x 8 @ 60%
Run or row 200 between sets.