Complete 8 rounds of 20 seconds "work" followed by 10 seconds rest of:

BTB squat
400 m run
squat to box jump
400 m run
Aussie pullups
400 m run
400 m run

Runs are performed "straight-up" not Tabata style.
Post total reps completed for each exercise to comments.

Daily Extras - 

row as far as possible in 4 min
rest 1 min
50 v-twists 15/20 (R+L=1)
50 tic tocks R 25/35
50 tic tocks L 24/35
50 Superman back ext

Workout Notes: 

  1. It's hard to keep count on a workout like this. Try though. It'll give you something to shoot for when it comes up next.
  2. Remember those OG box jumps

A letter from Em:

We got the exclusive on this yesterday (posted here about it). If you like to run on beautiful trails - this will be quite the event! Good people too.