As with all lifts, keep proper technique. If technique breaks, but you get the lift, that should be your final lift. If you are a newer athlete, find a heavy one, but do not go above 85% perceived effort.
24' Bear Crawl,
Box Jump (24/20) + 2 Air Squats (on box after each jump, extend hips for box jump first before squat),
After Each Round, Accumulate :20 sec Hanging Knee Raise (knees above hips).