A. Find your Max-height Box Jump
B. Death by 10m Sprint
min 1: 1x 10m Sprint
min 2: 2x 10m Sprint
min3: 3x 10m Sprint
Keep adding one additional 10m Sprint each minute until you can’t finish the required number os sprints for that minute.
When you reach that point cut the number in half and continue with that number until you reach a 20m Time Cap.