8 rounds off 3:00

> 200m suicide shuttle (10/20/30/40m out and back)
> 10 DB squats (22.5/15kg)
> 10 DB push press
> 10 DB thrusters

Start a new round every 3 minutes; the faster you finish, the more rest you get!

Scaling:
Dumbells – you should be able to move through each of the three dumbbell movements unbroken. Scale weight accordingly.

Top tip:

Focus on the turn of the shuttle run; every second saved is an extra second’s rest. Stay low and start with your head and shoulders to lead the turn.