Every 1 minute for 12 minutes, alternating between:
Min 1: max rep Shuttle Runs, 45 secs
Rest 15 secs
Min 2: 20 Alternating Dumbbell Snatches, 50/35 lbs
Min 3: 3 Rope Climbs

Post Work
4 rounds for quality of:
Side Plank Hold, L 20 secs/R 20 secs
Flutter Kick, 20 secs
Rest 30 secs