Complete as many rounds of the following as possible in 4 minutes:

20″ Box Jump, 15 reps
55 pound Dumbbell Swing, 12 reps
Run 200 meters
Rest 2 mins and repeat once more

Rest 10 mins

Complete as many rounds of the following as possible in 4 minutes:
115 pound Overhead Squat, 9 reps
Toes to bar, 6 reps
Rest 2 mins and repeat once more