Every 8:00, For 40:00 (5 sets) Each For Time:
15 Burpee Box Jump Overs
Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and five sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.
AOT do these with a pause with every extension.
15-30 reps here. If you can take the volume complete them at 30 reps a set.