Warm Up
2 X's:
Up and Back: Walking Lunge, QM, Drinking Birds, Shuttle Run (Sprint touch line on each side) 
10 Jumping Squats
5 Inch worm Push Ups  

60 sec/ side Banded Overhead Distraction
60 sec/side Classic Calf Mob against the wall

Super Set:
3X10/side Weighted DB Box Step Ups
3X8/side Kneeling Alt KB Press (front rack to overhead press) 

EMOM for 24 min
Min 1: NJ sprint
Min 2: 5/4 Burpee Bar MU or Burpee Pull Up
Min 3: 10 Box Jump Over 24/20
Min 4: 15 Med Ball Sit Ups 20/14#