3 rounds for time:
15 dumbell thrusters
A big component of constantly improving fitness is intensity. The greater the intensity the bigger the stimulus to the body, the bigger the adaptation, the better the workout. The hard part is that high intensity also means being very uncomfortable. It hurts to go intense. It also takes more time to recover from an intense workout. So after a workout, if you feel the need to go do some ab work or run five miles, you did not go intense. So next time, step it up.