800 m run
6 complex: 1 burpee, 1 long jump, 2 jumping lunge, side shuffle
12 DB snatches
18 renegade rows
24 SA push press
*use 1 dumbbell for all movements ( the push press will be the limiting factor for the choice of weight. You can break these up as 1 set of 12/ arm, 2 sets of 6/arm, or 3 sets of 4/arm).