Conditioning:

10 Double dumbbell thrusters (2 x 60/40)

25-ft Double dumbbell front rack lunges (2 x 60/40)

20/16 Calories biked

10 Double dumbbell shoulder to overhead (2 x 60/40)

25-ft Double dumbbell farmer carry lunges (2 x 60/40)

20/16 Calories rowed

4 Rounds for time

(30:00 cap)

†Levels:

• Intermediate/70+ Advanced: 8 Dbl DB Thrusters (2 x 50/35), 25-ft FR lunges, 16/12 Cal Bike, 8 Dbl DB STOH, 25-ft FC lunges, 16/12 Cal Row
• Beginner/70+ Scaled: 6 Dbl DB Thrusters (2 x 40/30), 25-ft FR lunges, 14/10 Cal Bike, 6 Dbl DB STOH, 25-ft FC lunges, 14/10 Cal Row

Post results and experiences in the comments