Then, depending on your weaknesses, choose ONE of the following:

4a. Met-Con
3 Rounds
16 Single arm dumbbell squat snatch 70/50lbs
Run 400m

4b. Bitch Work
5 Rounds
1 Minute max burpees
1 Minute max effort swim
Rest 1 minute

4c. Accessory
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground.