10 minute clock :

10 lateral banded shoulder press

10 shoulder taps from top of push up plank R/L

10 empty barbell thrusters

10 db power snatch + overhead lunge R/L

100 meter run 

3 rounds individually for time :
15 thrusters 95/65
20/18 calorie row
30 kettlebell swings 53/35
20/18 caloriel row
15 thrusters 95/65

notes :

- 8 minute cap 

- level 2: 65/45, 18/15, 35/26
- level 3: empty barbell, 26/18, 15/10

- 8 minute rest at conclusion