7 minutes work , 3 minutes rest for 3 sets :

30 x Burpee Box Jumps 24/20" – 15 reps each alternating
120/100 x Calorie Row – Share as pleased
30 x Burpee Box Jump 24/20"
100 x D/B Squats ( open standard ) 22.5/15kg x 2
30 x Burpee Box Jumps 24/20"
80 x B/B Push Press 42.5/30kg – share as please

* Work through the chipper with your buddy for 7 minutes , rest for 3, continue next 7 minute block where you finished the previous

OPTIONS

BBJ : Nurpee / step up
Push Press : Reduce load – light n fast
Squats : Reduce Load / Air Squats