7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.
♀ 125 lb ♂ 185 lb
Post number of dips completed each round to comments.
Scaling:
Reduce the thruster load in to keep each interval quick, completing the thrusters and shuttle sprint in no more than 40 seconds. The thruster should feel challenging but should be performed with solid mechanics. Use a band or choose to perform jumping dips. If you do not have parallel bars for the dips, modify to a bench or ring dip.
Intermediate option / 7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.
♀ 105 lb ♂ 155 lb
Beginner option / 5 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps jumping dips
Rest 2 minutes between rounds.
♀ 55 lb ♂ 75 lb