I-go-you-go style for 4 rounds each:
Run 200m+ 20 alternating db snatches (50/35lb) or (35/25lb)
Then I-go-you go for 1 round each:
100 double unders.
Then I-go-you-go for 5 rounds each:
10 toes to bar-10 db box step ups (24/20″)-10 single arm db overhead squats.
Then I-go-you-go for 1 round each:
100 double unders
*40 minute time cap
*Box step ups are just holding one db.
*Switch arms on each consecutive round of db overhead squats. Scale to single arm db front squat as needed.