150 واد با دمبل برای تمرین در خانه

6 MIN AMRAP

12 Burpees
12 Dumbbell Power Snatches 22.5 kg
12 V-Ups

3 ROUNDS FOR TIME

21 Dumbbell Power Cleans 20 kg
21 Dumbbell Squat Snatches 20 kg

4 ROUNDS FOR TIME

10 Dumbbell Squat Snatches 20 kg
20 Burpees
30 V-Ups
20 Overhead Dumbbell Lunges 20 kg
10 Dumbbell Power Cleans 20 kg

10 MIN AMRAP

5 Dumbbell Thrusters 12.5 kg
7 Dumbbell Deadlift High Pulls 12.5 kg
9 Air Squats

20 MIN AMRAP

4 Strict Handstand Push Ups
8 Dumbbell Rows 27.5 kg
12 Double Dumbbell Thrusters 27.5 kg

5 ROUNDS FOR TIME

20 Double Unders
20 Dumbbell Power Snatches 17.5 kg
20 Push Ups

FOR TIME

45 Burpees
45 Dumbbell Power Cleans 25 kg
45 Burpees

3 ROUNDS FOR TIME

20 Burpees
20 Dumbbell Power Snatches 20 kg
10 Dumbbell Thrusters 20 kg

12 MIN AMRAP

100 m Double Dumbbell Carry 25 kg
25 Push Ups
24 Front Rack Double Dumbbell Lunges 25 kg

14 MIN AMRAP

10 Sit Ups
8 Dumbbell Thrusters 25 kg
40 feet Front Rack Dumbbell Walking Lunges 25 kg

9 ROUNDS FOR TIME

20 Push Ups
12 Double Dumbbell Thrusters 22.5 kg

20 MIN AMRAP

8 Burpee Over Dumbbell
10 Dumbbell Thrusters 22.5 kg
12 Pistols

20 MIN AMRAP

9 Ring Rows
9 Double Dumbbell Thrusters 27.5 kg
9 Double Dumbbell Push Presses 27.5 kg
9 Burpees

FOR TIME

80 Dumbbell Power Snatches 22 kg
80 Burpee Over Dumbbell
80 Dumbbell Power Snatches 22 kg

FOR TIME

50 Double Dumbbell Front Squats 27.5 kg
50 m Double Dumbbell Step Up 27.5 kg to 50 cm
50 Double Dumbbell Front Squats 27.5 kg

8 MIN AMRAP

2 Burpee Pull Ups
4 Handstand Push Ups
6 Dumbbell Power Snatches 22.5 kg

15 MIN AMRAP

10-20-30-… Pistols
10-20-30-… Front Rack Dumbbell Lunges 15 kg
10-20-30-… Sit Ups

30 ROUNDS FOR TIME

3 Burpees
3 Dumbbell Power Snatches 22.5 kg
3 Dumbbell Overhead Squats 22.5 kg

7 ROUNDS FOR TIME

14 Hand Release Push Ups
7 Double Dumbbell Thrusters 27.5 kg
7 Knees to Elbows
7 Double Dumbbell Hang Power Clean and Jerks 27.5 kg
7 Burpees
7 Pull Ups

10 ROUNDS FOR TIME

10 Push Ups
10 Shoulder Taps
10 Air Squats
10 Sit Ups
10 Dumbbell Sumo Deadlift High Pulls 25 kg
10 Dumbbell Shoulder Presses 25 kg
10 Lunges
10 Burpees

FOR TIME

50 Overhead Double Dumbbell Lunges 27.5 kg
50 Sit Ups
50 Double Dumbbell Push Presses 27.5 kg
50 Sit Ups
50 Push Ups
50 Sit Ups

10 MIN AMRAP

10 Double Dumbbell Thrusters 20 kg
10 Push Ups
10 Double Dumbbell Front Squats 10 kg

20 MIN AMRAP

10 Dumbbell Power Clean and Jerks 25 kg
10 Knees to Elbows
25 Jumping Jack

20 MIN AMRAP

10 Burpees
14 Dumbbell Power Clean and Jerks 20 kg

15 MIN AMRAP

14 Dumbbell Hang Power Snatches 30 kg
7 Strict Handstand Push Ups
14 Burpees
50 Double Unders

FOR TIME

19 Push Ups
60 Air Squats
400 m Run
93 Sit Ups
400 m Run
20 Dumbbell Thrusters 20 kg
20 Burpees
400 m Run

4 ROUNDS FOR TIME

27-21-15-9 Dumbbell Thrusters 20 kg
27-21-15-9 Burpees
30 Double Unders

10 MIN AMRAP

10 Air Squats
9 Dumbbell Power Snatches 22.5 kg
10 Push Ups
9 Dumbbell Power Snatches 22.5 kg

15 MIN AMRAP

12 Dumbbell Power Snatches 15 kg
12 Sit Ups
12 Burpees

5 ROUNDS FOR TIME

10 Dumbbell Power Clean and Jerks 27.5 kg
10 Dumbbell Goblet Squats 27.5 kg
10 Burpees

FOR TIME

800 m Run
75 Wall Balls 9 kg
20 Burpees
20 Dumbbell Power Snatches 15 kg
50 Wall Balls 9 kg
20 Burpees
20 Dumbbell Power Snatches 15 kg
200 Single Unders
25 Wall Balls 9 kg
20 Burpees
20 Dumbbell Power Snatches 15 kg
50 Sit Ups

15 MIN AMRAP

10 Dumbbell Squat Snatches 22.5 kg
24 feet Handstand Walk
15 GHD Sit Ups

15 MIN AMRAP

40 Dumbbell Hang Power Clean and Jerks 22.5 kg
30 Box Jumps 60 cm
20 Handstand Push Ups

4 MIN AMRAP

18 Burpees
18 Dumbbell Power Snatches 22.5 kg
18 Dumbbell Thrusters 22.5 kg

20 MIN AMRAP

10 Handstand Push Ups
20 Dumbbell Hang Power Cleans 30 kg

25 MIN AMRAP

25 Sit Ups
20 Dumbbell Hang Power Snatches 15 kg
15 Push Ups

8 MIN AMRAP

15 Dumbbell Goblet Squats 22.5 kg
10 Bar Facing Burpees
10 Handstand Push Ups
10 m Handstand Walk

30 MIN AMRAP

3-6-9-… Double Dumbbell Hang Power Cleans 27.5 kg
3-6-9-… Double Dumbbell Front Squats 27.5 kg
3-6-9-… Double Dumbbell Push Presses 27.5 kg
10 Burpees

7 ROUNDS FOR TIME

2-4-6-8-10-12-14 Dumbbell Hang Power Snatches 22.5 kg
2-4-6-8-10-12-14 Strict Handstand Push Ups
10 V-Ups

3 ROUNDS FOR TIME

4 Handstand Push Ups
8 Dumbbell Power Snatches 7.5 kg
10 Jumping Pull Ups
12 Wall Balls 7.5 kg

FOR TIME

1000m Run
50 Dumbbell Overhead Squats 22.5 kg
30 Burpee Over Bar

3 ROUNDS FOR TIME

21-15-9 Handstand Push Ups
21-15-9 Calories Row
21-15-9 Dumbbell Hang Power Snatches 25 kg

12 MIN AMRAP

20 Sit Ups
20 Overhead Dumbbell Lunges 20 kg

FOR TIME

60 Toes to Bars
50 Calories Row
40 Strict Handstand Push Ups
30 Double Dumbbell Front Squats 22.5 kg
20 Bar Muscle Ups

FOR TIME

30-20-10 Dumbbell Thrusters 15 kg
21-15-9 Burpees

4 ROUNDS FOR TIME

25 Burpees
400 m Run
30 Dumbbell Power Snatches 17.5 kg
400m Run

5 ROUNDS FOR TIME

27-21-15-12-9 Dumbbell Thrusters 20 kg
27-21-15-12-9 Sit Ups
50 Double Unders

FOR TIME

10-9-8-7-6-5-4-3-2-1 Dumbbell Power Snatches 17.5 kg
10-9-8-7-6-5-4-3-2-1 Tuck Jumps
20 Double Unders

3 ROUNDS FOR TIME

20 Dumbbell Power Snatches 17.5 kg
200m Run
20 Push Ups
10 Burpee Pull Ups

7 ROUNDS FOR TIME

14 Dumbbell Hang Power Snatches 14 kg
7 Burpee Over Dumbbell
7 Sit Ups

5 ROUNDS FOR TIME

20 Toes to Bars
20 Push Ups
20 Dumbbell Hang Squat Clean Thrusters 10 kg
20 Air Squats
20 m Walking Lunges

35 MIN AMRAP

30m Walking Lunges
20 Dumbbell Hang Power Cleans 15 kg
10 Dumbbell Shoulder Presses 15 kg
5 Burpees

35 MIN AMRAP

80 feet Walking Lunges
30 Power Clean and Jerks 40 kg
30 Dumbbell Hang Power Cleans 15 kg
4 Shoulder Presses 15 kg
4 Burpees

FOR TIME

200 Double Unders
100 m Front Rack Dumbbell Walking Lunges 25 kg
60 Pistol Squats

7 ROUNDS FOR TIME

21-18-15-12-9-6-3 Double Dumbbell Front Squats 25 kg
21-18-15-12-9-6-3 Burpees

7 MIN AMRAP

2-4-6-… Sit Ups
2-4-6-… Dumbbell Power Snatches 22.5 kg
4-8-12-… Dumbbell Hang Power Snatches 22.5 kg

7 MIN AMRAP

2-4-6-… Dumbbell Power Snatches 22.5 kg
2-4-6-… Sit Ups

5 ROUNDS FOR TIME

80-60-40-20-10 Dumbbell Power Snatches 22.5 kg
80-60-40-20-10 Burpees
80-60-40-20-10 Box Jumps 50cm

FOR TIME

12-10-8-6-4-2 Dumbbell Overhead Squats 22.5 kg
12-10-8-6-4-2 Dumbbell Shoulder Presses 22.5 kg
24-20-16-12-8-4 Sit Ups

3 ROUNDS FOR TIME

30 Burpees
20 Ring Rows
60 sec Rest
30 Burpees
20 Dumbbell Hang Power Clean and Jerks 20 kg
60 sec Rest

3 ROUNDS FOR TIME

21-15-9 Dumbbell Hang Squat Cleans 20 kg
21-15-9 Burpees

3 ROUNDS FOR TIME

21 Dumbbell Hang Squat Cleans 20 kg
21-15-9 Burpees

5 ROUNDS FOR TIME

10 Dumbbell Power Snatches 22.5 kg
10 Front Rack Dumbbell Lunges 22.5 kg
12 Burpees

3 ROUNDS FOR TIME

50-40-30 Burpees
50-40-30 Sit Ups
30-20-10 Dumbbell Shoulder Presses 20 kg

12 MIN AMRAP

20 Dumbbell Hang Power Clean and Jerks 22.5 kg
10 Pistol Squats
20 Dumbbell Power Snatches 22.5 kg
10 Pistol Squats

15 MIN AMRAP

5 V-Ups
10 Dumbbell Power Snatches 20 kg
15 Dumbbell Goblet Squats 20 kg

FOR TIME

150 Calories Row
100 Sit Ups
50 Dumbbell Power Snatches 22.5 kg

4 ROUNDS FOR TIME

50 Lunges
50 Dumbbell Hang Power Snatches 22.5 kg
50 Sit Ups
50 Double Unders

FOR TIME

50 Wall Balls 10 kg
40 Sit Ups
30 Dumbbell Power Cleans 15 kg
20 Ring Rows
10 Burpees

8 ROUNDS FOR TIME

8 Burpees
10 Dumbbell Goblet Squats 17.5 kg
12 Dumbbell Power Snatches 17.5 kg

FOR TIME

50 Air Squats
50 Push Ups
50 Lunges
50 Burpees
50 Sit Ups
50 Dumbbell Sumo Deadlift High Pulls 10 kg
100 m Run
50 Sit Ups

16 MIN EMOM

34 Lunges
22 Dumbbell Hang Power Snatches 7 kg
22 Push Ups
88 Single Unders

14 MIN AMRAP

24 Burpees
24 Dumbbell Power Snatches 22.5 kg

2 ROUNDS FOR TIME

50 Calories Assault Bike
50 Box Step Ups 50cm
50 Wall Balls 9 kg
50 Sit Ups
50 Lunges
50 Dumbbell Hang Power Clean and Jerks 22.5 kg

5 ROUNDS FOR TIME

16 Front Rack Dumbbell Lunges 30 kg
10 Burpees
20 Double Dumbbell Deadlifts 30 kg
30 Double Unders

20 MIN AMRAP

50 Wall Balls 9 kg
40 Dumbbell Power Snatches 22.5 kg
30 Burpees

FOR TIME

20-18-17-14-12-10-8-6-4-2 Dumbbell Power Snatches 22.5 kg
10-9-8-7-6-5-4-3-2-1 Burpees

FOR TIME

25 Burpees
30 Sit Ups
30 Dumbbell Sumo Deadlift High Pulls 15 kg
40 Dumbbell Thrusters 15 kg

FOR TIME

21-15-9 Double Dumbbell Hang Power Cleans 15 kg
21-15-9 Handstand Push Ups

5 ROUNDS FOR TIME

12 Calories Row
12 Burpees Over Dumbbell
20 Dumbbell Power Snatches 12.5 kg
20 V-Ups

5 ROUNDS FOR TIME

5 Handstand Push Ups
12 Dumbbell Power Snatches 22.5 kg
40 Double Unders

4 ROUNDS FOR TIME

40 Dumbbell Hang Power Clean and Jerks 15 kg
40 Toes to Bars

FOR TIME

40-30-20-10 Dumbbell Hang Power Clean and Jerks 15 kg
40-30-20-10 Burpees
40-30-29-10 Toes to Bars

14 MIN AMRAP

3-6-9-… Double Dumbbell Squat Clean Thrusters 30 kg
3-6-9-… Burpees

FOR TIME

100 Burpees
200 Box Jumps 60 cm
100 Dumbbell Power Snatches 35 kg

5 ROUNDS FOR TIME

20 Push Ups
30 Sit Ups
200 m Dumbbell Carry 25 kg

10 ROUNDS FOR TIME

10 Chest to Bar Pull Ups
10 Handstand Push Ups
6 Burpees
6 Double Dumbbell Power Clean and Jerks 22.5 kg

15 MIN AMRAP

4 Double Dumbbell Thrusters 20 kg
8 Double Dumbbell Push Presses 20 kg
12 Burpee Over Bar
60 sec Rest

4 ROUNDS FOR TIME

200 m Run
15 Double Dumbbell Front Squats 22.5 kg
25 Sit Ups

FOR TIME

10-9-8-7-6-5-4-3-2-1 Double Dumbbell Push Presses 20 kg
10-9-8-7-6-5-4-3-2-1 Ring Rows
10 Push Ups
10-9-8-7-6-5-4-3-2-1 m Double Dumbbell Step Over 20 kg 60 cm

15 MIN AMRAP

100 m Dumbbell Carry 22.5 kg
12 m Front Rack Dumbbell Step Ups 22.5 kg 60 cm
24 Sit Ups

FOR TIME

20-40-60 Air Squats
10-20-30 Toes to Bars
20-40-60 Dumbbell Power Snatches 22.5 kg

FOR TIME

20-40-60 Dumbbell Deadlifts 30 kg
400-400-400 m Run
20-40-60 Dumbbell Push Press 30 kg

7 ROUNDS FOR TIME

7 Double Dumbbell Push Presses 22.5 kg
7 Pull Ups
7 Burpees

12 MIN AMRAP

4 Toes to Bars
6 Burpees
8 Double Dumbbell Hang Power Clean and Jerks 15 kg

16 MIN AMRAP

300 m Run
10 Handstand Push Ups
20 Dumbbell Power Snatches 25 kg

10 ROUNDS FOR TIME

5 Dumbbell Power Cleans 17.5 kg
10 Double Dumbbell Front Squats 17.5 kg
5 Burpees Over Dumbbell

4 ROUNDS FOR TIME

50 Double Unders
10 Double Dumbbell Power Clean and Jerks 22.5 kg
15 Box Jumps 24 in
25 Sit Ups
200 m Run

18 MIN AMRAP

30 Calories Assault Bike
10 Burpees
20 Double Dumbbell Shoulder Presses 10 kg

FOR TIME

400 m Run
50 Sit Ups
40 Dumbbell Facing Burpees
30 Dumbbell Power Snatches 22.5 kg
20 Pull Ups 200 m Run

10 ROUNDS FOR TIME

10 Dumbbell Power Snatches 22.5 kg
15 Sit Ups
20 Double Unders

5 ROUNDS FOR TIME

15 Dumbbell Goblet Squats 12.5 kg
12 Burpees

5 ROUNDS FOR TIME

1000 m Run
50-40-30-20-10 Push Ups
50-40-30-20-10 Dumbbell Power Snatches 15 kg

25 MIN AMRAP

10 Dumbbell Power Snatches 22.5 kg
20 m Front Rack Dumbbell Walking Lunges 22.5 kg
10 Burpees
20 m Front Rack Dumbbell Walking Lunges 22.5 kg
10 Dumbbell Power Snatches 22.5 kg

4 ROUNDS FOR TIME

15-13-11-9 Dumbbell Power Snatches 22.5 kg
15-13-11-9 V-Ups
15-13-11-9 Toes to Bars
15-13-11-9 Dumbbell Squat Cleans 22.5 kg
400-400-200-200 m Run

10 ROUNDS FOR TIME

300 m Run
20 Push Ups
10 Dumbbell Push Presses 15 kg

FOR TIME

120 Dumbbell Power Cleans 22.5 kg
60 Toes to Bars
90 Strict Handstand Push Ups
30 Bar Muscle Ups

7 ROUNDS FOR TIME

48 Single Unders
20 Push Ups
20 Box Jump Overs 60 cm
20 Double Dumbbell Power Snatches 15 kg

3 ROUNDS FOR TIME

34 Handstand Push Ups
99 Double Unders
34 Burpees
34 Pull Ups
34 Dumbbell Power Snatches 22.5 kg

3 ROUNDS FOR TIME

50m Front Rack Dumbbell Walking Lunges 15 kg
12 Handstand Push Ups
9 Deadlifts 70 kg

FOR TIME

10-20-30 Dumbbell Power Snatches 50 kg
5-10-15 Burpees

10 ROUNDS FOR TIME

300 m Run
20 Push Ups
10 Dumbbell Push Presses 15 kg

25 MIN AMRAP

5 Burpees
10 Dumbbell Power Snatches 15 kg
15 Sit Ups
20 Air Squats

12 MIN AMRAP

15 Wall Balls 9 kg
10 Burpee Over Bar
15 Dumbbell Power Snatches 22.5 kg

FOR TIME

20 Strict Pull Ups
10 Dumbbell Hang Squat Clean Thrusters 30 kg
20 Handstand Push Ups
10 Dumbbell Squat Snatches 30 kg

7 MIN AMRAP

14 Double Dumbbell Hang Power Snatches 10 kg
14 Sit Ups

3 ROUNDS FOR TIME

50 Double Unders
40 Sit Ups
30 Dumbbell Power Snatches 22.5 kg
20 Double Unders
10 Dumbbell Overhead Squats 22.5 kg

8 MIN AMRAP

4 Bar Facing Burpees
8 Push Ups
12 Dumbbell Power Snatches 20 kg

5 ROUNDS FOR TIME

50-40-30-20-10 Sit Ups
10-20-30-20-10 Double Dumbbell Power Clean and Jerks 20 kg
10-20-30-20-10 Burpees

5 ROUNDS FOR TIME

50-40-30-20-10 Dumbbell Power Clean and Jerks 20 kg
50-40-30-20-10 Push Ups
20 V-Ups

3 ROUNDS FOR TIME

500 m Run
8 Double Dumbbell Front Squats 22.5 kg
6 Burpee Over Bar

3 ROUNDS FOR TIME

7 Bar Muscle Ups
14 Burpees
21 Box Jumps 60 cm
28 Dumbbell Power Snatches 22.5 kg
70 Single Unders

3 ROUNDS FOR TIME

7 Bar Muscle Ups
14 Burpees
21 Box Jumps 60 cm
28 Dumbbell Power Snatches 22.5 kg
70 Single Unders

15 MIN AMRAP

15 Dumbbell Thrusters 22.5 kg
15 Sit Ups

10 ROUNDS FOR TIME

30 Air Squats
20 Dumbbell Power Snatches 15 kg
10 Handstand Push Ups

30 MIN AMRAP

50 Burpees
800 m Run
50 Dumbbell Power Snatches 25 kg

20 MIN AMRAP

5 Handstand Push Ups
7 Pull Ups
10 Dumbbell Power Snatches 15 kg

6 ROUNDS FOR TIME

20 Dumbbell Hang Power Cleans 22.5 kg
15 Jump Squats
200 m Run

20 MIN AMRAP

80 Single Unders
10 Dumbbell Hang Power Snatches 25 kg
20 Push Ups
10 Dumbbell Facing Burpees

FOR TIME

50 Calories Row
40 Box Jumps 60 cm
30 Russian Kettlebell Swings 15 kg
20 Dumbbell Goblet Squats 15 kg
10 Burpees

20 MIN AMRAP

10 Double Dumbbell Front Squats 25 kg
10 Hand Release Push Ups
50 Double Unders

10 MIN AMRAP

8 Toes to Bars
8 Dumbbell Thrusters 7.5 kg
8 Pistol Squats

8 ROUNDS FOR TIME

8 Dumbbell Hang Power Clean and Jerks 22.5 kg
8 Toes to Bars
8 V-Ups

5 ROUNDS FOR TIME

20 Double Dumbbell Front Squats 22.5 kg
15 Push Ups
10 Toes to Bars

5 ROUNDS FOR TIME

12 Dumbbell Sumo Deadlift High Pulls 17.5 kg
10 Dumbbell Hang Power Cleans 17.5 kg
8 Burpees
6 Dumbbell Thrusters 18 kg

FOR TIME

21 Dumbbell Power Snatches 22.5 kg
21 V-Ups
400 m Run
15 Dumbbell Power Snatches 22.5 kg
15 V-Ups
400 m Run
9 Dumbbell Power Snatches 22.5 kg
9 V-Ups

400 m Run

5 ROUNDS FOR TIME

5 Front Squats 45 kg
5 Wall Climbs 2.5 kg
12 American Kettlebell Swings 30 kg
14 Dumbbell Push Presses 22.5 kg

FOR TIME

30 Burpees
20 Double Dumbbell Hang Squat Cleans 22.5 kg
20 Overhead Double Dumbbell Lunges 22.5 kg
30 Strict Handstand Push Ups
20 Overhead Double Dumbbell Lunges 22.5 kg
20 Double Dumbbell Hang Squat Cleans 22.5 kg
30 Burpees

FOR TIME

100 Double Dumbbell Hang Power Snatches 15 kg
100 Burpees

FOR TIME

800 m Run
50 Front Rack Lunges 20 kg
30 Box Jumps 60 cm
10 Burpees
10 Dumbbell Hang Power Snatches 20 kg

6 ROUNDS FOR TIME

16 Dumbbell Push Presses 20 kg
16 Calories Assault Bike
8 Burpees

FOR TIME

800 m Run
40 Double Dumbbell Squat Cleans 15 kg
20 Burpees

FOR TIME

40 Dumbbell Power Snatches 22.5 kg
40 Burpees
30 Push Ups
30 Burpees
40 Dumbbell Power Snatches 22.5 kg
20 Burpees
40 Dumbbell Power Snatches 22.5 kg

3 ROUNFS FOR TIME

800 m Run
40 Double Dumbbell Squat Cleans 22.5 kg
30 Burpees

7 MIN AMRAP

4 Strict Pull Ups
8 Double Dumbbell Front Squats 22.5 kg
12 Burpees
16 Toes to Bars

15 MIN AMRAP

400 m Run
20 Dumbbell Power Snatches 17.5 kg
15 Handstand Push Ups

15 MIN AMRAP

400 m Run
20 Dumbbell Power Snatches 25 kg
15 Handstand Push Ups

3 ROUNDS FOR TIME

100 Air Squats
40 American Dumbbell Swings 15 kg
25 Dumbbell Power Clean and Jerks 15 kg

FOR TIME

1500 m Run
100 Handstand Push Ups
200 Dumbbell Power Snatches 25 kg
100 Burpees
1500 m Run

3 ROUNDS FOR TIME

800 m Run
40 Push Ups
400 m Run
20 Double Dumbbell Thrusters 22.5 kg

FOR TIME

31 Wall Balls 9 kg
31 Sit Ups
31 Box Step Overs 60 cm
31 Dumbbell Power Snatches 25 kg

FOR TIME

21-18-15 Sit Ups
21-18-15 Burpees
21-18-15 Double Dumbbell Power Clean and Jerks 25 kg

5 ROUNDS FOR TIME

10 Hand Release Push Ups
12 Double Dumbbell Power Clean and Jerks 10 kg
14 V-Ups
16 Double Dumbbell Sumo Deadlift High Pulls 10 kg
18 Jump Squats

6 ROUNDS FOR TIME

18 Dumbbell Hang Squat Clean Thrusters 15 kg
19 Dumbbell Sumo Deadlift High Pulls 15 kg
20 Burpees

FOR TIME

50-30-10 Box Jumps 50cm
50-30-10 Dumbbell Hang Power Cleans 25 kg

FOR TIME

21-15-9 Dumbbell Deadlifts 20 kg
21-15-9 Dumbbell Power Snatches 20 kg
21-15-9 Burpees

5 ROUNDS FOR TIME

16 Push Ups
12 Front Rack Dumbbell Lunges 20 kg
20 Jump Overs

22 MIN AMRAP

15 Power Cleans 70 kg
50 Wall Balls 9 kg
15 Double Dumbbell Front Squats 25 kg
25 Handstand Push Ups