Buy in: In Tabata fashion- jumping jacks, jumping squats (quarter-squat depth),push ups, bicycle crunches, repeat. Smash your calves and hip flexors w/PVC.
Back Squat 2x5@55%, 2x3@75%, 1x Max reps@85%
Thrusters 2x3@60,70%, 1x Max reps@80%
In 5 minutes climb the ladder
1 burpee chest to bar pull up, 1 OHS
2 burpee chest to bar pull ups, 2 OHS
3 burpee chest to bar pull ups, 3 OHS
and so on…