Timing each, perform 5 rounds of:
1 Sled drag (20 yd. @ BW)
15 Box jump (20″ W, 24″ M)
15 Burpee
1 minute rest
”Drag” = forward, and “Pull” = backward. If desired, and the mechanics of the basic movements are sound, 20 burpee box jumps may be used in place of 15 + 15 in any chosen round. Maximize rest through smart, deliberate breathing and movement-based mobility. Attempt to keep time the same from round 1 through round 5.
Then, accumulate:
150 Tire smash (Any variation)
150 Mace swing (Pendulum/ shove, 360, 10-2, varial)
Change movement variation and intersperse sets as desired- minimum set is 10 reps. Keep the weights moderate and the execution perfect.