Warm-up 3 Rounds of
20 Double Unders
8 1-Arm Push Press
8 1-Arm Russian KB Swing
8 Burpee Box Jumps

Workout 3 Rounds for Time:
400m Run
30 Single Arm Dumbbell Thrusters (15R, 15L)
100m Single Arm Front Rack Carry
30 Single Arm Dumbbell Power Clean + Jerks (15R, 15L)
400m Run
30 Single Arm Dumbbell Overhead Lunges (15R, 15L)

RPE 6-7: Slightly uncomfortable, short of breath Intent:

We’re spending time building aerobic capacity today- the goal is to stay moving throughout the whole workout. Start slow to set yourself up for success for the third round. Use a single moderate weight dumbbell for all the movements, and switch arms as often as you’d like, just make sure to be even over the course of the workout.