3 rounds:
3 minute amraps perform:
60 second elbow plank
30 second hanging static knee hold
then:
max box jumps 24/20
*step ups are not rx

Rest 3 minutes

3 rounds:
3 minute amraps perform:
60 second elbow plank
30 second wall sit
then:
max box step ups 24/20

*wall sits are at 90 degrees with hands off legs to RX movement