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GENERAL WARM UP 5-15minutes
Bike or Row 3xs:
–:45sec Easy
–:15sec Hard
Dynamic Warm-Up 1x:
–5 Inchworm + Push Up
–10 Alt. Prone Lying Leg Crossover
–10 Alt. Kneeling Shoulder Taps
–10 Alt. Spiderman Lunge + Rotation
–10 No Push Up Burpees
General Dumbbell Warm Up 1x:
–10 Dumbbell Deadlifts
–10 Dumbbell Bent Over Row
–10 Dumbbell Hang Power Clean
–10 Dumbbell Strict press or Push Press
Dumbbell Complex Specific Warm-Up 1x:
–4 Dumbbell Burpees
–4 Dumbbell Power Cleans
–4 Dumbbell Push Press
For Time:
50 Dumbbell Complex:
Dumbbell Burpee + Dumbbell Power Clean + Dumbbell Push Press (50’s/35’s)
-At the start of every minute complete 3 Ring Muscle Up or 6 CTB
Goal: Sub 12 min
For Time Scaled Version:
35 Dumbbell Complex:
Dumbbell Burpee + Dumbbell Power Clean + Dumbbell Push Press (35’s/25’s)
-At the start of every minute complete 4 Jumping CTB Pull Up
Goal: Sub 12 min
For Time Minimal Gear Version:
50 Dumbbell Complex
Dumbbell Burpee + Dumbbell Power Clean + Dumbbell Push Press (50’s/35’s)
-At the start of every minute complete 3 Ring Muscle Up or 4 Chest to Bar Pull Up
Goal: Sub 12 min
For Time Bodyweight Version:
50 Progressive Burpee Complex:
1 Burpee (no hands) + 1 Burpee (hands overhead) + 1 Burpee & Vertical Jump + 1 Burpee & High Knee Tuck
-At the start of every minute complete 5 Hand Release Push Ups
3 Rounds For Quality:
7 Strict Toes To Bar
10 Barbell Good Morning (moderate)
:30 sec Double Kettlebell Front Rack Hold
