A. Every 2:30 min for 20 minutes
10 x Dumbbell or kettlebell thrusters
200m run

* build up to heaviest 10 reps on thrusters
*Ladies start on 2x6kg
Gents start on 2x10kg

B. 5 rounds
In 1 minute
30 Dus*
Max wall balls

1 min rest

*scale to 30sec practice of dus or 60 singles