On a continuously running clock, 2 minutes of each (12 min total) for max reps of:
-Burpees
-Reverse burpees (jumping deck squats)
-Double-unders
-Row (for calories)
-Air Squat
-box jumps (30/24)
Rest about 3 minutes
3 Rounds (12 min EMOM)
-20s of front scale 40s rest each side
-20s of back scale and 40s of rest each side
Scales
https://www.youtube.com/watch?v=Arh2Q_prqvw
https://www.youtube.com/watch?v=WgXaf7g0Pyo