HIIT

Men/Women
4 Rounds
10 1-Arm DB Overhead Lunges (5 Reps and switch) 20% (total)
10 1-Arm DB Thrusters (total)
10 1-Arm DB Push-Ups w/rotation to sky (total)
400m Run
10 Ring Dips
10 DB Snatches (total) 30%
10 DB Back Squats
Rest 60

Beginner:
4 Rounds
10 1-Arm DB Overhead Lunges (5 Reps and switch) 10% (total)
10 1-Arm DB Thrusters (total)
10 1-Arm DB Push-Ups w/rotation to sky (total)
200m Run
10 Push-Ups
10 DB Snatches (total) 15%
10 DB Back Squats
Rest 60