12 minutes to find max height Box Jump
14 minute AMRAP:
10 Med Ball Cleans
10 Double Kettle bell Russian Swing
Your hips are going to be fried, make sure to get them open and ready for tons of flexion/extension. Be careful on the box jump attempts, have fun with this one!
3 sets for intervals:
12 cal bike
6 thrusters (115/75)
2 rope climbs
(rest 3 minutes)
This should be faster than you anticipate. For sure at least a 1 to 1 work to rest ratio but try to keep your intervals under 2 minutes!