4 RFT
400m Run
40 Dumbbell Overhead Squats 15 kg
20 Burpee Over Dumbbell
Downscale suggestion
3 RFT
400m Run
50 Dumbbell Overhead Squats 25 kg
25 Burpee Over Dumbbell
Upscale suggestion
5 RFT
200m Run / 400m Walk
30 Dumbbell Overhead Squats 10 kg
10 Burpee Over Dumbbell