4 Rounds for Time

10 Single arm dumbbell thrusters right 
100 Meter Sprint
10 Single arm dumbbell thrusters left                                                                                       100 Meter Sprint

sub thrusters for 15 Pushups if no weight


5 Rounds for reps of 
With a 2:00 clock
5 Single arm thrusters right side
10 Alternating reverse lunges with dumbbell on right side
5 Single arm thrusters left side
10 Alternating lunges with dummbell on left side
With remaining time, as many 10 meter shuttle sprints 
as possible

Rest 2:00 between each round

if no weights for thrusters do Burpees