Warm-up

Strength:

Shoulder Press 3×10

Conditioning:

Score is total time, including rest periods. Wall Balls and Snatches should be unbroken. You should push the run and burpees because you get a minute to rest. Then, grind out those last 3 rounds knowing you are almost done! Rx 35/25 Rx+ 50/35 Time Cap 25min

3rds

10 Wall Balls 20/14 to 10ft

10 Single Arm Alternating Dumbbell Snatches

Immediately followed by:

5rds

100m Sprint

10 Lateral Burpees Over the Dumbbell

Rest 60sec

Immediately following your final 60sec rest:

3rds

10 Wall Balls

10 Alternating Dumbbell Snatches