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 minsRead more