Warm up and mobility
3 minute amrap, repeated 3 times, with a minute rest in between each. In this case the amrap stands for as many repetitions as possible as a single movement was used, the burpee boxjump.
The initial idea was 75 burpee boxjump, but I felt that it wouldn’t have the intensity desired as people would naturally slow down as they proceeded through it. The idea of 3 minutes of the movement would ensure the intensity stayed high, especially with a minute rest in between each round, further intensity was added by aiming to beat the previous rounds score.