21 minute AMRAP
15 Box Jumps 61/51 cm w/ Step down
200m Run
12 Kettlebell Swings 24/16 kg , y+w 16/12 kg
200m Run
9 Burpees, y+w bodybuilders

go after lowest level of: API or KB

Box Jumps:
Gaze Forward
The temptation is to stare at the box, looking down. It can seem like the right thing to do, but our torso tends to follow the eyes, and we don’t want to be hunched over. Move the gaze forward, with the box still in view, but focus on keeping the chest/torso upright throughout the jump and landing.

Kettlebell Swings:
Feet Planted
We talked about this same concept with regards to rowing, and the concept applies here too. Due to the nature of the swinging movement there is a tendency to rock back and forth on the feet. Avoid this. Keep your big toe, pinky toe, and heel planted throughout the movement to ensure efficient power transfer and not losing contact with the ground.

Burpee:
Lead with the Hips
The burpee at its core is a hinge, and the hips are the key in any hinge. When coming out of the bottom of the burpee drive the hips up first to create room for the feet to come through. This will also help you avoid “worming” up off the ground, which is inefficient and rough on the low back.

Push the pace. At 21 minutes, it’s on the longer side of what we do, and fits into Vp(v) - Aerobic power on the ventilation/breathing side. You want to push as fast as your breath will support, you don’t want to look up at minute 2, or even minute 10, and think “Uh oh, I went out too hard”. If you take splits (which you should), aim to keep each round about the same. If possible, speed up as you go through rounds.