Met-con:

Death by Burpie

1 burpie the 1st 30s

2 burpies the 2nd 30s
3 burpies the 3rd 30s

etc.....

*continue until you cannot complete the desired 

number of burpies in 30s

rest 1 minute

5RFT of:

5 Over Box Jumps or 10 box jumps (20/24)

7 KB Swings (1/1.5)

9 KB Goblet Squats (1/1.5)