Capacity

Warmup
3 rounds
1:00 cardio
10-15 air squats
10-15 KB deadlifts
5 no push up burpess

Prep
Set up for KB, WB, Box jumps and burpee variation if needed

This classic is called the "oxygen thief". You will start with 2 rounds back to back of 15 wallballs and 10 burpees, then rest 2 minutes before going into 2 rounds of KBS and box jumps. Rest another 2 minutes and repeat from the top 2 more times through.

Loads should all allow unbroken sets. It's a simple, but powerful. Try to be consistent with timing from round 1 to 3.