start on the 0:00 mark

3 Rounds:
20 Jumping lungs
20 Single Arm Hang Dumbbell Snatches

start on the 7:00 mark

3 rounds:
20 jumping lunges
20 Single Arm Dumbbell Power Cleans

start on the 14:00 mark

3 rounds:
20 jumping lunges
20 Single Arm Dumbbell Thrusters

*if you finish the 3 rounds before the 7 mins you rest.

*On all dumbbell movements, alternate hands every 5 repetitions

NO EQUIPMENT VERSION:

3 Rounds on the 0:00 mark
20 jumping lunges
20 Odd-Object to Overhead

3 rounds on the 7:00mark
20 jumping lunges
20 Odd-Object Step-Ups

3 rounds on the 14:00 mark
20 jumping lunges
20 Odd-Object Thrusters

CASH-OUT: handstand holds for time or handstand practice for 5 mins