3:00 Work (3:00 Rest) x 3

(Fitness)
12 DB Shoulder to Overhead (20/35)
8 Burpee to Bar
6 Box Jump Overs (20/24″)

(Comp)
12 DB Shoulder to Overhead (35/50)
8 Burpee to Bar
8 Box Jump Overs (24/30″)