Warm up: 10 minutes

Strength:

            Every 4 Minutes on the minute 

50 Feet Single Dumbbell Lunges                   (50# / 35#)

            10 alternating Dumbbell Snatches                 (50# / 35#)

Metcon

8 Rounds for time:      (time cap at 20 Minutes)         

            8 Burpees

            10 Box Jumps

            12 Single leg Squats (pistols)