Intervals
5 Sets
AMRAP 3 Minutes
12 high box jump overs @60/75cm
4-6 Bar muscle ups / Banded Bar MU
Max Calorie Ski (target 15/12+ calories on each time)
rest 3 min bwn sets
Score is total calories.
Be Safe with those box jumps, I dont recommend rebounding if you havent done them with normal height box jump overs. trust your kip on bar muscle ups and let it flow!
Keep fast pace on ski but not all out.

Cool down
2-3 min light cardio
1-2 min calf/achilles strech against rig/wall per side
1-2 min prayer pose strech