100 DU, 20 DB snatch (70/50), 50 DU, 10 DB Snatch rest 5 minutes then 2 rounds of 200m run holding your DB and 15 HSPU.
100 DU, 20 DB snatch (70/50), 50 DU, 10 DB Snatch rest 5 minutes then 2 rounds of 200m run holding your DB and 15 HSPU.
On an 8-minute clock for 3 rounds, complete:
1000/800m row
15 lateral burpees over the rower
30 wall-ball shots
Rest with any remaining time in the interval.
14-lb medicine ball to a 9-foot target
20-lb medicine ball to a 10-foot target