Snatchyoursoreass Rex

Start out with a 400 m (45#) waiter's carry

(arm locked out at full extension with a 45# plate, break out the food running skills)

then 21-15-9 of:

calorie row

(95#) power snatches

double unders

and finish it off with 50 (20#) wall balls

Shoulders and forearms were shot when i got to the wall balls, took me 24:01 from start to finish.