For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
♂ 50-lb. DBs, 24-in. box
Time cap: 20 minutes
If no dumbbell use something you can deadlift and thruster
Upper
For time:
50 dumbbell sumo deadlifts
50 AbMat sit-ups
50 box step-ups
30 single-arm dumbbell thrusters
♂ 50-lb. DBs, 24-in. box
♀ 35-lb. DBs, 20-in. box
Time cap: 20 minutes
Lower
For time:
50 dumbbell deadlifts ( 1pt deadlift to 6inch raise floor)
50 AbMat sit-ups
50 Air Squats 1 pt can use box
50 single-arm dumbbell thrusters
♂ 50-lb. DBs,
♀ 35-lb. DBs,
Time cap: 20 minutes
Seated
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 plank shoulder taps
50 single-arm dumbbell Sh2OH
♂ 35-lb. DBs,
♀ 20-lb. DBs,
Time cap: 20 minutes
Neuro
For time:
30 dumbbell deadlifts
30 AbMat sit-ups
50 air squats to box
30 single-arm dumbbell Sh2OH
♂ 35-lb. DBs,
♀ 20-lb. DBs,
