Warm up with Tabata thrusters.  20 sec on 10 sec off for a total of 8 rounds, 4 min of work

Complete the following for time:

1 Round
15 Front Squats - 90% of 3 rep max
60 Box Jumps
30 DB Man Makers @ 35#

Complete the following with no rest then rest for 2 minutes and flip the rotation
24, 20, 16, 12 Standing BB Curls
12, 10, 8, 6 Tricep Push Downs

The first set looks like this, 24 Curls then 12 Triceps.  Again no rest so complete the entire rotation with as little rest as possible then rest and flip it.