Rope climb practice 5-10 min
Then warm up for the dumbbell movements


AMRAP 20 min
In teams of 2, alternate movements

8 Hang dumbbell snatches, alt
8 Hang clean and jerk, alt
16 Box step ups with dumbbell
32 Squats with dumbbell in rack position. *
4 Rope climbs

*under chin hold it with two hands

L1: 22,5/15kg
L2: 22,5/15kg
L3: 15/10kg, jump and hold rope for 5 sec each rep
L4: 10/5kg, 8 hanging knee raises each