With a 10 minute time cap complete the following:

30 Box Jump (24 inches/20 inches)

30 Push Ups

30 Toes to Bar

30 No Squat Wall Balls (20lbs/14lbs)

30 Double Unders

30 Russian Kettlebell Swing (24kg/16kg)

30 Empty Barbell Thrusters (20kg/15kg)

rest then

8 minute AMRAP of:

12 Floor Press (95/65)

12 Squat Thrusts (a burpee without a pushup)

12 Pistol (alternate -6 per leg)