Every 30 sec for 10 min - AHAP!
Pause Goblet Squats - 3 seconds in each position. Each squat should take 15 sec allowing 15 sec rest.
10 box jumps
15 slam balls
rest 3 min
repeat AMRAP but this time do Rounds and Reps for time. (If you get 7 rounds + 8 reps during the 7min AMRAP then you will perform the second part of the WOD last 7 rounds + 8 reps for time.)